Comparing Nutrients in 100 grams Blanched Almonds VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Blanched Almonds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	20.3% 590kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	62% 10.6g	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	50.3% 65.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	5.63% 4.1g	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	0.55% 0.4g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 2.57g	g per day for Men 19-50 years
Fiber	26% 9.9g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	19.4% 0.25mg	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	4% 16μg	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	0.78% 0.7mg	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	60.5% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	23.6% 236mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	15.7% 0.14mg	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	41% 3.28mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	33% 0.76mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.061% 2.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Blanched Almonds have 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 2.6 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Blanched Almonds have 9.1 times more Calcium, 7.3 times more Copper, 3.9 times more Iron, 6.7 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium and 3.3 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.6 times more Selenium and 28.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 2.1 times more Fat, 3.7 times more Fiber and 4 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.6 times more Saturated Fat, 10.8 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Energy, Omega 6 and Sugars per 100 g.
• Both Blanched Almonds as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.