Comparing Nutrients in 7 ounces Snacks, potato chips, lightly salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Energy	38.3% 1111kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	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	81.7% 106g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 7.84g	g per day for Men 19-50 years
Fiber	22% 8.33g	65.3% 25g	38g per day for Men 19-50 years
Protein	24% 13.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	22% 87.3μg	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	60% 54mg	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	102% 15.3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	35.5% 2.84mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42% 294mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.072% 2.68g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, lightly salted vs Almonds:

• Snacks, potato chips, lightly salted have 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 6.6 times more Vitamin B2 and 3.3 times more Vitamin E than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, potato chips, lightly salted vs Almonds:

• Snacks, potato chips, lightly salted have 1.8 times more Potassium, 1.9 times more Selenium and 187 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus and 2.1 times more Zinc than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, lightly salted have 1.4 times more Saturated Fat, 138 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat, 12.8 times more Sugars, 3 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Almonds have similar amounts of Energy and Omega 6 per 7 oz.
• Both Snacks, potato chips, lightly salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.