Comparing Nutrients in 7 ounces Snacks, taro chips VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, taro chips	Blanched Almonds	Recommended Dietary Allowance
Energy	34% 988kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	150% 25.4g	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	104% 135g	28.5% 37g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	NA	% 8.85g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	9.92% 39.7μg	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	11% 9.92mg	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	150% 22.5mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Blanched Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	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	29.8% 2.4mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	0.086% 0.002mg	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	37% 260mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Snacks, taro chips have 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 24.5 times more Vitamin B2, 6.8 times more Vitamin B3, 2.5 times more Vitamin B9 and 2.1 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Snacks, taro chips as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Snacks, taro chips have 18 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 3.7 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 1835 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Selenium and 7.8 times more Zinc than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, taro chips have 1.6 times more Saturated Fat, 15 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 1.4 times more Fiber and 9.3 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Energy, Omega 6 and Sugars per 7 oz.
• Both Snacks, taro chips as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.