Comparing Nutrients in 100 calories Snacks, taro chips VS Almonds

Weight per 100 calories

• Snacks, taro chips: 20g
• Almonds: 17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, taro chips or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	3.8% 1.45g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	0.82% 0.46g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.9% 0.035mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.45% 0.006mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.65% 0.1mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.13mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1% 4μg	1.9% 7.6μg	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	1.1% 1mg	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	15% 2.28mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	6.25% 0.056mg	19.8% 0.18mg	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	3% 0.24mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	0.009% 0mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.76% 26.3mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	0.66% 0.36μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	4.58% 68.7mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	0.69% 0.076mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, taro chips vs Almonds:

• Snacks, taro chips have 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 33.8 times more Vitamin B2, 6 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.9 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Vitamin B1 per 100 kcal.
• Both Snacks, taro chips as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, taro chips vs Almonds:

• Snacks, taro chips have 397.6 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Calcium, 3.2 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 1874.2 times more Manganese, 3.2 times more Phosphorus, 2 times more Selenium and 7.1 times more Zinc than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, taro chips have 2 times more Saturated Fat, 1.2 times more Omega 6 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Fat, 1.5 times more Fiber and 7.9 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Energy and Sugars per 100 kcal.
• Both Snacks, taro chips as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.