Comparing Nutrients in 7 ounces Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Blanched Almonds	Recommended Dietary Allowance
Energy	34.6% 1002kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	100% 130g	28.5% 37g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	1.1% 0.79g	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	% 0.73g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 8.85g	g per day for Men 19-50 years
Fiber	14% 5.36g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	120% 18mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	21% 1.7mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	36% 252mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Blanched Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 2.6 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain 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, potato chips, made from dried potatoes (preformed), multigrain vs Blanched Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 2.6 times more Selenium and 28.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Calcium, 7.3 times more Copper, 3.9 times more Iron, 6.7 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium and 3.3 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.6 times more Saturated Fat, 10.8 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 3.7 times more Fiber and 4 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Blanched Almonds have similar amounts of Energy, Omega 6 and Sugars per 7 oz.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.