Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, chips, plain VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	37% 1070kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66.2g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	13.3% 9.64g	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	0.027% 0.02g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 9.43g	g per day for Men 19-50 years
Fiber	21% 7.94g	57% 21.6g	38g per day for Men 19-50 years
Protein	22% 12.2g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	20.8% 0.27mg	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	3.97% 16μg	27.3% 109μg	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	96% 14.3mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	27.4% 274mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	2.57% 103μg	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	29.8% 2.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	193% 4.43mg	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	55% 385mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn-based, extruded, chips, plain versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, corn-based, extruded, chips, plain vs Roasted Almonds:

• 7 ounces of Snacks, corn-based, extruded, chips, plain have 1.2 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Vitamin B1, 15.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5, 6.9 times more Vitamin B9 and 3.3 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Snacks, corn-based, extruded, chips, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn-based, extruded, chips, plain vs Roasted Almonds:

• 7 ounces of Snacks, corn-based, extruded, chips, plain have 3.8 times more Selenium and 171.3 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.9 times more Calcium, 10.9 times more Copper, 3.1 times more Iron, 3.9 times more Magnesium, 6.7 times more Manganese, 2.4 times more Phosphorus, 5 times more Potassium and 2.6 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn-based, extruded, chips, plain have 27.8 times more Omega 3, 1.2 times more Omega 6 and 2.7 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Fat, 18 times more Sugars, 2.7 times more Fiber and 3.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Roasted Almonds offer comparable quantities of Energy and Saturated Fat per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3