Comparing Nutrients in 100 grams Snacks, taro chips VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, taro chips	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 498kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	75.4% 13g	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	52.4% 68g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	5.27% 3.82g	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	19% 7.2g	26% 9.9g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.52mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	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	5% 20μg	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	5.56% 5mg	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	75.6% 11.3mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Blanched Almonds	Recommended Dietary Allowance
Calcium	6% 60mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	15% 1.2mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	0.043% 0.001mg	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	18.7% 131mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	23% 342mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, taro chips vs Blanched Almonds:

• Snacks, taro chips have 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 24.5 times more Vitamin B2, 6.8 times more Vitamin B3, 2.5 times more Vitamin B9 and 2.1 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Snacks, taro chips 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, taro chips vs Blanched Almonds:

• Snacks, taro chips have 18 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 3.7 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 1835 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Selenium and 7.8 times more Zinc than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, taro chips have 1.6 times more Saturated Fat, 15 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 1.4 times more Fiber and 9.3 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Energy, Omega 6 and Sugars per 100 g.
• Both Snacks, taro chips as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.