Comparing Nutrients in 100 grams Blanched Almonds VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Blanched Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	20.3% 590kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	70.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	41% 53.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	0.47% 0.34g	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	% 0.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.34g	g per day for Men 19-50 years
Fiber	26% 9.9g	11% 4.2g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	34.2% 5.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	50% 0.65mg	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	12.3% 49μg	14.5% 58μg	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	30.3% 27.3mg	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	158% 23.8mg	51.5% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	23.6% 236mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	33.2% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.53% 61.3μg	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	41% 3.28mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	20.8% 0.48mg	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	68.7% 481mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	38.4% 1304mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.036% 1.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Snacks, potato chips, lightly salted:

• Blanched Almonds have 1.2 times more Vitamin B1, 4.1 times more Vitamin B2 and 3.1 times more Vitamin E than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, lightly salted have similar amounts of Vitamin B9 per 100 g.
• Both Blanched Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Snacks, potato chips, lightly salted:

• Blanched Almonds have 9.8 times more Calcium, 3.4 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 3.8 times more Manganese, 3.3 times more Phosphorus and 2 times more Zinc than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 2 times more Potassium, 2.4 times more Selenium and 9.8 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.5 times more Fat, 13.6 times more Sugars, 2.4 times more Fiber and 3.2 times more Protein than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.4 times more Saturated Fat, 103.5 times more Omega 3 and 2.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, lightly salted have similar amounts of Energy and Omega 6 per 100 g.
• Both Blanched Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.