Comparing Nutrients in 100 grams Blanched Almonds VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Blanched Almonds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	20.3% 590kcal	17% 497kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	8.68% 2.78g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	52% 8.85g	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	52% 67.4g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	1.67% 1.2g	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	0.22% 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	% 0.03g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.89g	g per day for Men 19-50 years
Fiber	26% 9.9g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	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	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	15.5% 0.2mg	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	5.5% 22μg	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% 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	158% 23.8mg	20% 2.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	23.6% 236mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	15.5% 0.36mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	6.06% 206mg	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	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.052% 1.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Tortilla chips, yellow, plain, salted:

• Blanched Almonds have 1.5 times more Vitamin B1, 16.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 8 times more Vitamin E than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Tortilla chips, yellow, plain, salted:

• Blanched Almonds have 2.3 times more Calcium, 9.8 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 5.1 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 2.6 times more Selenium and 16.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 2.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 3.8 times more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 78.3 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Tortilla chips, yellow, plain, salted have similar amounts of Energy per 100 g.
• Both Blanched Almonds as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.