Comparing Nutrients in 7 ounces Almonds VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	39.6% 1149kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	81.7% 106g	130g per day for Men 19-50 years
Sugars	12% 8.63g	0.93% 0.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.67g	g per day for Men 19-50 years
Fiber	65.3% 25g	22% 8.33g	38g per day for Men 19-50 years
Protein	75% 42g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	92% 7.36mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	41.2% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.072% 2.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, potato chips, lightly salted:

• Almonds have 1.3 times more Vitamin B1, 6.6 times more Vitamin B2 and 3.3 times more Vitamin E than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, potato chips, lightly salted:

• Almonds have 11.2 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus and 2.1 times more Zinc than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.8 times more Potassium, 1.9 times more Selenium and 187 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.4 times more Fat, 12.8 times more Sugars, 3 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.4 times more Saturated Fat, 138 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, potato chips, lightly salted have similar amounts of Energy and Omega 6 per 7 oz.
• Both Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.