Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Blanched Almonds	Recommended Dietary Allowance
Energy	34.3% 994kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.3% 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	0.93% 0.67g	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	% 0.87g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 2.12g	% 8.85g	g per day for Men 19-50 years
Fiber	21% 7.94g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	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	30.5% 0.4mg	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	NA	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Blanched Almonds	Recommended Dietary Allowance
Calcium	26.6% 266mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	34.2% 2.74mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	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	71.4% 500mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, ranch-flavor vs Blanched Almonds:

• Snacks, tortilla chips, ranch-flavor have 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4 times more Vitamin B1, 11.9 times more Vitamin B2 and 2.7 times more Vitamin B3 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Blanched Almonds have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Snacks, tortilla chips, ranch-flavor vs Blanched Almonds:

• Snacks, tortilla chips, ranch-flavor have 2.3 times more Selenium and 27.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium, 10.2 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 5 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, ranch-flavor have 58.8 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 1.5 times more Sugars, 2.5 times more Fiber and 3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Blanched Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 7 oz.
• Both Snacks, tortilla chips, ranch-flavor as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.