Comparing Nutrients in 500 calories Snacks, potato sticksVS Almonds

Weight per 500 calories

Snacks, potato sticks

96g

Almonds

86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Snacks, potato sticks or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, potato sticks

56%

39%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Snacks, potato sticksvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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34%33g

Fat

44.5%43g

33 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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26.6%8.5g

Saturated Fat

10.3%3.3g

8.5 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.2%0.067g

Omega 3

0.16%0.003g

0.067 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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100%17g

Omega 6

62.6%10.6g

17 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.3%51g

Carbohydrate

14.3%18.6g

51 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.29%0.21g

Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.21 gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.4g

NA gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.57%3.26g

Fiber

28.4%10.8g

3.26 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.5%6.4g

Protein

32.6%18.3g

6.4 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, potato sticksvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.66%0.092mg

Vitamin B1

14.8%0.18mg

Thiamine

0.092 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.55%0.11mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.11 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.6%4.6mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

4.6 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.72%0.39mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.39 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.6%0.31mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.31 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.58%38.3μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

38.3 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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50.3%45.3mg

Vitamin C

0%0mg

Ascorbic acid

45.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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58%8.73mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

8.73 mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17.6%21μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

21 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, potato sticksvs Almonds

1.72%17.2mg

Calcium

23.2%232mg

17.2 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33.5%0.3mg

Copper

99%0.89mg

0.3 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27%2.17mg

Iron

40%3.2mg

2.17 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.6%61.3mg

Magnesium

55.5%233mg

61.3 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.6%0.41mg

Manganese

82%1.9mg

0.41 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23.5%165mg

Phosphorus

59.3%415mg

165 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1185mg

Potassium

18.6%633mg

1185 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14%7.76μg

Selenium

6.44%3.54μg

7.76 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40.4%606mg

Sodium

0.058%0.86mg

606 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.62%0.95mg

Zinc

24.5%2.7mg

0.95 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.057%2.1g

Water

0.1%3.8g

2.1 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Snacks, potato sticks vs Almonds:

Snacks, potato sticks have 1.5 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 1.9 times more Vitamin B1, 8.8 times more Vitamin B2 and 2.5 times more Vitamin E than Snacks, potato sticks.
Both Snacks, potato sticks and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Snacks, potato sticks as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato sticks vs Almonds:

Snacks, potato sticks have 1.9 times more Potassium, 2.2 times more Selenium and 702.1 times more Sodium than Almonds.
While Almonds contain 13.5 times more Calcium, 3 times more Copper, 1.5 times more Iron, 3.8 times more Magnesium, 4.6 times more Manganese, 2.5 times more Phosphorus and 2.8 times more Zinc than Snacks, potato sticks.

Comparison of macro-nutrients per 500 calories:

Snacks, potato sticks have 2.6 times more Saturated Fat, 1.6 times more Omega 6 and 2.7 times more Carbohydrate than Almonds.
While Almonds contain 1.3 times more Fat, 17.8 times more Sugars, 3.3 times more Fiber and 2.8 times more Protein than Snacks, potato sticks.
Both Snacks, potato sticks and Almonds have similar amounts of Energy per 500 kcal.
Both Snacks, potato sticks as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, potato sticksVS Snacks, rice cakes, brown rice, ryeAlmondsVS Snacks, rice cakes, brown rice, ryeSnacks, potato sticksVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Snacks, potato sticksVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, potato sticks or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: