Comparing Nutrients in 7 ounces Blanched Almonds VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Blanched Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	40.4% 1171kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	277% 4.43g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	55% 9.3g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	26.7% 19.3g	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	57% 21.6g	38g per day for Men 19-50 years
Protein	76% 42.5g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	68.3% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	81% 1.05mg	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	43% 173μg	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	26.7% 24mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73.6% 88.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	47% 468mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	95% 0.86mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	104% 2.4mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Blanched Almonds have 5.4 times more Vitamin B2, 2 times more Vitamin B3 and 2.9 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain more Vitamin A, 5.5 times more Vitamin B5, 4.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Vitamin B1 per 7 oz.
• Both Blanched Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Blanched Almonds have 3 times more Calcium, 2.4 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus and 2.6 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.9 times more Potassium and 12.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.8 times more Fat, 2.1 times more Saturated Fat, 2.6 times more Omega 6 and 5.2 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 557.8 times more Omega 3, 3.1 times more Carbohydrate and 2.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Energy and Fiber per 7 oz.
• Both Blanched Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.