Comparing Nutrients in 100 grams Almonds VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Almonds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	20% 579kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	21% 6.76g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	71.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	50% 64.8g	130g per day for Men 19-50 years
Sugars	6% 4.35g	0.87% 0.63g	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	0.15% 0.11g	0.22% 0.16g	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	% 0.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.39g	g per day for Men 19-50 years
Fiber	33% 12.5g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	37.8% 21g	8.14% 4.56g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	6.75% 27μg	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% 0mg	13.3% 12mg	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	171% 25.6mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	27% 269mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	17% 0.15mg	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	46.4% 3.7mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	15.7% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.06% 2.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Almonds have 75.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 11.8 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 1.8 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Almonds as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Almonds have 9.3 times more Calcium, 6.7 times more Copper, 3.3 times more Iron, 6 times more Magnesium, 6 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Selenium and 4.5 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 450 times more Sodium than Almonds.
• Both Almonds and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.9 times more Fat, 6.9 times more Sugars, 3.9 times more Fiber and 4.6 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 1.8 times more Saturated Fat, 14.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Energy and Omega 6 per 100 g.
• Both Almonds as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.