Comparing Nutrients in 14 ounces Almond Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Almond Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	NA	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	3.78% 2.74g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	186% 104g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	92% 921mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	NA	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	160% 12.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	NA	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	NA	700mg per day for Men 19-50 years
Potassium	78% 2647mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs Frozen Roasted Potatoes with Salt:

• Both Almond Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Almond Flour vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Almond Flour have 15.5 times more Calcium, 6.4 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 333.3 times more Sodium than Almond Flour.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 27.7 times more Fat, 3.6 times more Fiber and 11.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Carbohydrate than Almond Flour.