Comparing Nutrients in 100 grams Snacks, potato chips, barbecue-flavor VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, barbecue-flavor	5%	53%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Energy	16.8% 487kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	7.54% 5.47g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	10% 3.8g	26% 9.9g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	8.85% 0.12mg	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	16% 64μg	12.3% 49μg	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	69.3% 62.4mg	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	29.5% 4.4mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.2% 32mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	114% 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% 1.36mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.39mg	79.8% 1.84mg	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	20.7% 145mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	35% 1186mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	36.3% 545mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, potato chips, barbecue-flavor vs Blanched Almonds:

• Snacks, potato chips, barbecue-flavor have more Vitamin A, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6 times more Vitamin B2 and 5.4 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor and Blanched Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Snacks, potato chips, barbecue-flavor as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, potato chips, barbecue-flavor vs Blanched Almonds:

• Snacks, potato chips, barbecue-flavor have 1.8 times more Potassium and 28.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 4.2 times more Copper, 2.4 times more Iron, 4.6 times more Magnesium, 4.8 times more Manganese, 3.3 times more Phosphorus, 8 times more Selenium and 3 times more Zinc than Snacks, potato chips, barbecue-flavor.

Comparison of macro-nutrients per 100 grams:

• Snacks, potato chips, barbecue-flavor have 74 times more Omega 3 and 3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 2.6 times more Fiber and 3.3 times more Protein than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor and Blanched Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 100 g.
• Both Snacks, potato chips, barbecue-flavor as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.