Comparing Nutrients in 100 grams Roasted Almonds VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	20.6% 598kcal	17.3% 503kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	68.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	1.38% 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	0.014% 0.01g	0.097% 0.07g	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	% 0.01g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0.85g	g per day for Men 19-50 years
Fiber	28.7% 11g	14% 5.3g	38g per day for Men 19-50 years
Protein	37.4% 21g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	16.4% 0.21mg	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	13.8% 55μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	159% 24mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	27% 268mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	58% 0.52mg	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	46.6% 3.73mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	67.3% 471mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.056% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Dry Roasted Almonds have 5.1 times more Vitamin B1, 12 times more Vitamin B2, 2.9 times more Vitamin B3, 5.5 times more Vitamin B9 and 6.8 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Dry Roasted Almonds have 1.5 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.4 times more Selenium and 5 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 2.2 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6, 4.9 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 109.6 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 100 g.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.