Comparing Nutrients in 7 ounces Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Blanched Almonds	Recommended Dietary Allowance
Energy	33.6% 974kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	75% 12.7g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	28.5% 37g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	12.7% 9.2g	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	0.36% 0.26g	0% 0g	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	% 0.32g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 8.85g	g per day for Men 19-50 years
Fiber	46% 17.5g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	28% 15.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Blanched 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	23% 0.28mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17.6% 0.23mg	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	12.4% 49.6μg	24.3% 97μg	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	93% 14mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	226% 2.04mg	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	43% 3.45mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	158% 3.64mg	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	63% 441mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	56% 839mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Blanched Almonds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 2.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 35.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B9 and 3.4 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Blanched Almonds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 3.8 times more Selenium and 22.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.8 times more Calcium, 4.5 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 7 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 23.3 times more Omega 3, 3.6 times more Carbohydrate and 1.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6 and 2.7 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Blanched Almonds have similar amounts of Energy and Fiber per 7 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.