Comparing Nutrients in 7 ounces Almonds VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Almonds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	39.6% 1149kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	58% 9.88g	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	112% 146g	130g per day for Men 19-50 years
Sugars	12% 8.63g	1.45% 1.05g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	75% 42g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	27.5% 0.36mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	53.4% 534mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.07% 2.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, tortilla chips, light (baked with less oil):

• Almonds have 4.1 times more Vitamin B2, 8.6 times more Vitamin B3, 2.8 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 1.3 times more Vitamin B6 and more Vitamin B12 than Almonds.
• Both Almonds and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Vitamin B1 per 7 oz.
• Both Almonds as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, tortilla chips, light (baked with less oil):

• Almonds have 1.7 times more Calcium, 8.9 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium and 2.7 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 3.8 times more Selenium and 400 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.2 times more Energy, 3.3 times more Fat, 1.3 times more Saturated Fat, 2.5 times more Omega 6, 8.2 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 15.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.