Comparing Nutrients in 7 ounces Roasted Almonds VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	41% 1187kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	100% 130g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	2.74% 2g	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	0.027% 0.02g	0.19% 0.14g	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	% 0.02g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 1.7g	g per day for Men 19-50 years
Fiber	57% 21.6g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	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	12.7% 0.15mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	32.5% 0.42mg	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	27.3% 109μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	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	316% 47.4mg	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

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	53% 532mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	115% 1.04mg	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	93% 7.4mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	NA	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	134% 935mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 4.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Dry Roasted Almonds have 5.1 times more Vitamin B1, 12 times more Vitamin B2, 2.9 times more Vitamin B3, 5.5 times more Vitamin B9 and 6.8 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Dry Roasted Almonds have 1.5 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.4 times more Selenium and 5 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 2.2 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6, 4.9 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 109.6 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 7 oz.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.