Comparing Nutrients in 100 grams Roasted Almonds VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	20.6% 598kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	30.7% 30g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	44.6% 58g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	13.4% 9.75g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	28.7% 11g	38g per day for Men 19-50 years
Protein	37.4% 21g	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	40.8% 0.53mg	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	21.8% 87μg	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	13.4% 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	159% 24mg	54.4% 8.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	27% 268mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	48% 0.43mg	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	46.6% 3.73mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	52.4% 1.2mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Dry Roasted Almonds have 9.1 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.9 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain more Vitamin A, 2.9 times more Vitamin B1, 5.4 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Dry Roasted Almonds have 3.4 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus and 2.9 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.8 times more Potassium, 1.6 times more Selenium and 82 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.8 times more Fat, 2.2 times more Saturated Fat, 2.8 times more Omega 6 and 5.1 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 223.1 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Energy and Fiber per 100 g.
• Both Dry Roasted Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.