Comparing Nutrients in 14 ounces Almonds VS Frozen Roasted Yellow Fleshed Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Roasted Yellow Fleshed Potatoes with Salt	7%	14%	79%

Macro Nutrients

	Almonds	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	71.6% 93g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.7% 1.23g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	150% 84g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26.5% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	NA	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	NA	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	52% 1762mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	89.4% 1341mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	NA	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.6% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• Frozen Roasted Yellow Fleshed Potatoes with Salt contain more Vitamin C than Almonds.

Comparing minerals per 14 ounces for Almonds vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• Almonds have 24.5 times more Calcium, 8.2 times more Iron and 1.7 times more Potassium than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• While Frozen Roasted Yellow Fleshed Potatoes with Salt contain 338 times more Sodium and 16.1 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 4.9 times more Energy, 27 times more Fat, 24.8 times more Saturated Fat, 14 times more Sugars, 4.8 times more Fiber and 10.6 times more Protein than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• Both Almonds and Frozen Roasted Yellow Fleshed Potatoes with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Frozen Roasted Yellow Fleshed Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.