Comparing Nutrients in 7 ounces Blanched Almonds VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Blanched Almonds	Salted Soy Chips	Recommended Dietary Allowance
Energy	40.4% 1171kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	6.83% 2.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	81% 105g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	4.93% 3.57g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	76% 42.5g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	78.3% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	119% 476μg	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	0% 0mg	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	314% 47mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Salted Soy Chips	Recommended Dietary Allowance
Calcium	47% 468mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	542% 4.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	81.4% 6.5mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	176% 4.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Salted Soy Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Salted Soy Chips:

• 7 ounces of Blanched Almonds have 2 times more Vitamin B2 and 23.5 times more Vitamin E than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Salted Soy Chips provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Salted Soy Chips:

• 7 ounces of Blanched Almonds have 1.4 times more Calcium, 1.6 times more Magnesium, 68.7 times more Phosphorus, 94.1 times more Potassium and 2 times more Zinc than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 2.4 times more Copper, 1.6 times more Iron, 3.8 times more Selenium and 44.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Salted Soy Chips contain similar levels of Manganese per seven ounces.
• 7 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.5 times more Energy, 7.1 times more Fat, 3.6 times more Saturated Fat, 3.4 times more Omega 6, 2.6 times more Sugars and 2.8 times more Fiber than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 99.5 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Salted Soy Chips offer comparable quantities of Protein per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3