Comparing Nutrients in 14 ounces Blanched Almonds VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Blanched Almonds	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	80.7% 2342kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	67.7% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	75.7% 98g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	1.53% 1.1g	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% 0g	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	% 0.12g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.52g	g per day for Men 19-50 years
Fiber	103% 39.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	152% 85g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	59.2% 0.77mg	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	48.6% 194μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.4% 27.4mg	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	628% 94mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	94% 937mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	33% 0.3mg	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	163% 13mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	19% 0.44mg	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	273% 1909mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.74% 249g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Frozen Potato Puffs:

• Blanched Almonds have 11.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B9 and 215.9 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B1 per 14 oz.
• Both Blanched Almonds as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Frozen Potato Puffs:

• Blanched Almonds have 18.2 times more Calcium, 13.7 times more Copper, 7 times more Iron, 16.8 times more Magnesium, 16.5 times more Manganese, 7.5 times more Phosphorus, 2.7 times more Potassium, 10.7 times more Selenium and 11.4 times more Zinc than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 22.5 times more Sodium and 13.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 3.3 times more Energy, 6 times more Fat, 2.8 times more Saturated Fat, 4.3 times more Omega 6, 16.5 times more Sugars, 4.3 times more Fiber and 11.1 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 58 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.