Comparing Nutrients in 100 grams Snacks, potato chips, reduced fat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Energy	16.2% 471kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 21g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	16% 21g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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

	Snacks, potato chips, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	97% 2.23mg	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	27.6% 193mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	51.3% 1744mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, potato chips, reduced fat vs Roasted Almonds:

• Snacks, potato chips, reduced fat have 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B2, 2 times more Vitamin B9 and 4.4 times more Vitamin E than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Dry Roasted Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Snacks, potato chips, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, potato chips, reduced fat vs Roasted Almonds:

• Snacks, potato chips, reduced fat have 2.4 times more Potassium, 4.1 times more Selenium and 190.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.8 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 3.1 times more Magnesium, 5.1 times more Manganese, 2.4 times more Phosphorus and 47.3 times more Zinc than Snacks, potato chips, reduced fat.

Comparison of macro-nutrients per 100 grams:

• Snacks, potato chips, reduced fat have 19 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.5 times more Fat, 22.1 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Dry Roasted Almonds have similar amounts of Saturated Fat and Omega 6 per 100 g.
• Both Snacks, potato chips, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.