Comparing Nutrients in 100 grams Oil Roasted Almonds VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Oil Roasted Almonds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	21% 607kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	68.3% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	49% 64g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	1.27% 0.92g	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	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.92g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	38% 21.2g	4.07% 2.28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.67% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	35.4% 0.46mg	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	6.75% 27μg	8.75% 35μg	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	35.7% 32mg	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	173% 26mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	29% 291mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	22% 0.2mg	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% 3.68mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	12% 0.28mg	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	66.6% 466mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.056% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Snacks, plantain chips, salted:

• Oil Roasted Almonds have 1.4 times more Vitamin B1, 19.5 times more Vitamin B2, 4.6 times more Vitamin B3 and 5.2 times more Vitamin E than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain more Vitamin A, 4.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Snacks, plantain chips, salted:

• Oil Roasted Almonds have 32.3 times more Calcium, 4.8 times more Copper, 3.8 times more Iron, 3.9 times more Magnesium, 8.9 times more Manganese, 6 times more Phosphorus, 10.3 times more Selenium and 8.3 times more Zinc than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 202 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, plantain chips, salted have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 1.9 times more Fat, 4.9 times more Sugars, 3 times more Fiber and 9.3 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 2 times more Saturated Fat, more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, plantain chips, salted have similar amounts of Energy and Omega 6 per 100 g.
• Both Oil Roasted Almonds as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.