Comparing Nutrients in 100 grams Salted Soy Chips VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Salted Soy Chips	Blanched Almonds	Recommended Dietary Allowance
Energy	13.3% 385kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	7.58% 7.35g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	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% 53g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	9.2% 3.5g	26% 9.9g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	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	27.8% 0.33mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	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	60% 240μg	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	0% 0mg	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	6.73% 1mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Blanched Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	65% 5.2mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	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	1% 7mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	0.21% 7mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	56% 842mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Salted Soy Chips vs Blanched Almonds:

• Salted Soy Chips or Crisps Snacks have 1.7 times more Vitamin B1, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B2 and 23.5 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Blanched Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Salted Soy Chips or Crisps Snacks as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Salted Soy Chips vs Blanched Almonds:

• Salted Soy Chips or Crisps Snacks have 2.4 times more Copper, 1.6 times more Iron, 3.8 times more Selenium and 44.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Calcium, 1.6 times more Magnesium, 68.7 times more Phosphorus, 94.1 times more Potassium and 2 times more Zinc than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Blanched Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Salted Soy Chips or Crisps Snacks have 99.5 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 7.1 times more Fat, 3.6 times more Saturated Fat, 3.4 times more Omega 6, 2.6 times more Sugars and 2.8 times more Fiber than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.