Comparing Nutrients in 100 grams Snacks, tortilla chips, ranch-flavor VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Blanched Almonds	Recommended Dietary Allowance
Energy	17.3% 501kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	77.6% 13g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	4.18% 3.03g	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	0.47% 0.34g	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	% 0.44g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 4.46g	g per day for Men 19-50 years
Fiber	10.5% 4g	26% 9.9g	38g per day for Men 19-50 years
Protein	13% 7.2g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	12.3% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Blanched Almonds	Recommended Dietary Allowance
Calcium	13.4% 134mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	17.3% 1.38mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	36% 252mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, tortilla chips, ranch-flavor vs Blanched Almonds:

• Snacks, tortilla chips, ranch-flavor have 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4 times more Vitamin B1, 11.9 times more Vitamin B2 and 2.7 times more Vitamin B3 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Blanched Almonds have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Snacks, tortilla chips, ranch-flavor vs Blanched Almonds:

• Snacks, tortilla chips, ranch-flavor have 2.3 times more Selenium and 27.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium, 10.2 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 5 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, ranch-flavor have 58.8 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 1.5 times more Sugars, 2.5 times more Fiber and 3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Blanched Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 100 g.
• Both Snacks, tortilla chips, ranch-flavor as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.