Comparing Nutrients in 100 grams Potato chips, without salt, reduced fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Energy	16.8% 487kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 21g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	6% 4.35g	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	NA	0.15% 0.11g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	16% 6.1g	33% 12.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	11% 44μg	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	28.6% 25.7mg	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	36.5% 5.47mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	115% 1.03mg	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	17% 1.35mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.6% 193mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	51.3% 1744mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2, 4.4 times more Vitamin B9 and 4.7 times more Vitamin E than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 2.4 times more Potassium and 2 times more Selenium than Almonds.
• While Almonds contain 12.8 times more Calcium, 3 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus and 3.1 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 100 grams:

• Potato chips, without salt, reduced fat have 63.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Fat, 19.8 times more Sugars, 2 times more Fiber and 3 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 100 g.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.