Comparing Nutrients in 7 ounces Snacks, tortilla chips, plain, white corn, salted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Blanched Almonds	Recommended Dietary Allowance
Energy	32.3% 937kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	42.3% 41g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.58g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	28.7% 0.46g	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	103% 135g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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% 0g	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	% 0g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 8.85g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	25% 14g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	23% 0.28mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	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	5.95% 24μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	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	46.7% 7mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	226% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	2.57% 103μg	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	37.7% 3mg	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	33.5% 0.77mg	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	63.8% 447mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, plain, white corn, salted vs Blanched Almonds:

• Snacks, tortilla chips, plain, white corn, salted have 1.6 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 10.2 times more Vitamin B2, 4.2 times more Vitamin B3, 4.1 times more Vitamin B9 and 6.7 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Blanched Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, tortilla chips, plain, white corn, salted vs Blanched Almonds:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Selenium and 17.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 10.6 times more Copper, 2.2 times more Iron, 3.2 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium and 2.2 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 57.8 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Fat, 1.4 times more Saturated Fat, 5.9 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Blanched Almonds have similar amounts of Energy and Omega 6 per 7 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.