Comparing Nutrients in 100 grams Snacks, tortilla chips, light (baked with less oil) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Almonds	Recommended Dietary Allowance
Energy	16% 465kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	15% 5.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	23.5% 3.53mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	115% 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	20.4% 1.63mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.4% 318mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, tortilla chips, light (baked with less oil) vs Almonds:

• Snacks, tortilla chips, light (baked with less oil) have 1.3 times more Vitamin B6 and more Vitamin B12 than Almonds.
• While Almonds contain 4.1 times more Vitamin B2, 8.6 times more Vitamin B3, 2.8 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Snacks, tortilla chips, light (baked with less oil) vs Almonds:

• Snacks, tortilla chips, light (baked with less oil) have 3.8 times more Selenium and 400 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 8.9 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium and 2.7 times more Zinc than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, light (baked with less oil) have 15.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 3.3 times more Fat, 1.3 times more Saturated Fat, 2.5 times more Omega 6, 8.2 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Almonds have similar amounts of Energy per 100 g.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.