Comparing Nutrients in 100 grams Snacks, potato chips, plain, salted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, plain, salted	Blanched Almonds	Recommended Dietary Allowance
Energy	18.3% 532kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	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	41.4% 54g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	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	0% 0g	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	% 0g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 4.46g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	26% 9.9g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	7.25% 29μg	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	24% 21.6mg	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	69.7% 10.5mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	1.53% 61.3μg	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	16% 1.28mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	22% 153mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	35% 527mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.05% 1.86g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, potato chips, plain, salted vs Blanched Almonds:

• Snacks, potato chips, plain, salted have 1.4 times more Vitamin B3, 3 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.3 times more Vitamin E than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Blanched Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Snacks, potato chips, plain, salted as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, potato chips, plain, salted vs Blanched Almonds:

• Snacks, potato chips, plain, salted have 1.8 times more Potassium and 27.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.2 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 4.3 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 100 grams:

• Snacks, potato chips, plain, salted have 89.5 times more Omega 3 and 2.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat, 1.6 times more Omega 6, 14 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Blanched Almonds have similar amounts of Energy and Saturated Fat per 100 g.
• Both Snacks, potato chips, plain, salted as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.