Comparing Nutrients in 7 ounces Tortilla chips, low fat, baked without fat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Roasted Almonds	Recommended Dietary Allowance
Energy	30.7% 889kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.83% 1.33g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	57% 21.6g	38g per day for Men 19-50 years
Protein	39% 22g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	20.8% 0.27mg	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	27.3% 109μg	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	0.44% 0.4mg	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	10% 1.53mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Roasted Almonds	Recommended Dietary Allowance
Calcium	31.6% 316mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	242% 2.2mg	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	39.7% 3.18mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	90% 631mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tortilla chips, low fat, baked without fat vs Roasted Almonds:

• Tortilla chips, low fat, baked without fat have 2.9 times more Vitamin B1 and 1.3 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.3 times more Vitamin B2, 8.7 times more Vitamin B3, 3.4 times more Vitamin B9 and 31 times more Vitamin E than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Tortilla chips, low fat, baked without fat vs Roasted Almonds:

• Tortilla chips, low fat, baked without fat have 7.9 times more Selenium and 172.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Calcium, 10 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium and 2.9 times more Zinc than Tortilla chips, low fat, baked without fat.

Comparison of macro-nutrients per 7 ounces:

• Tortilla chips, low fat, baked without fat have 7.8 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 9.2 times more Fat, 4.8 times more Saturated Fat, 5.1 times more Omega 6, 7.3 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.