Comparing Nutrients in 7 ounces Snacks, plantain chips, salted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, plantain chips, salted	Blanched Almonds	Recommended Dietary Allowance
Energy	36.3% 1054kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	60.5% 58.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	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	97% 127g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 8.85g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.95% 1.6mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	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	17.4% 69.5μg	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	70.8% 63.7mg	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	66.7% 10mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.3% 56.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	24% 1.92mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	22% 155mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, plantain chips, salted vs Blanched Almonds:

• Snacks, plantain chips, salted have more Vitamin A, 3.5 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1, 17.8 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 4.7 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, plantain chips, salted vs Blanched Almonds:

• Snacks, plantain chips, salted have 10.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 26.2 times more Calcium, 5.2 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 6.6 times more Manganese, 6.2 times more Phosphorus, 8 times more Selenium and 8 times more Zinc than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Blanched Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, plantain chips, salted have 2.1 times more Saturated Fat, 19.5 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, 5 times more Sugars, 2.8 times more Fiber and 9.4 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Blanched Almonds have similar amounts of Energy and Omega 6 per 7 oz.
• Both Snacks, plantain chips, salted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.