Comparing Nutrients in 14 ounces Roasted Almonds VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Roasted Almonds	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	82% 2373kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	41.6% 54g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	NA	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	149% 83g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	57.4% 0.75mg	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	54.6% 218μg	5.95% 24μg	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	22.5% 20.2mg	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	632% 95mg	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

	Roasted Almonds	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	106% 1064mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	25% 0.23mg	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	185% 15mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	16.7% 0.38mg	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	267% 1869mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.04% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Regular Canned Potatoes:

• Dry Roasted Almonds have 92.1 times more Vitamin B2, 4 times more Vitamin B3 and 9.2 times more Vitamin B9 than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.4 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Canned Potatoes Solids with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Dry Roasted Almonds as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Regular Canned Potatoes:

• Dry Roasted Almonds have 53.6 times more Calcium, 19.3 times more Copper, 3 times more Iron, 19.9 times more Magnesium, 23 times more Manganese, 16.8 times more Phosphorus, 3.1 times more Potassium, 2.2 times more Selenium and 11.8 times more Zinc than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 73 times more Sodium and 35 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 10 times more Energy, 250.2 times more Fat, 75.8 times more Saturated Fat, 196.1 times more Omega 6, 1.5 times more Carbohydrate, 4.7 times more Fiber and 14.9 times more Protein than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 2.1 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Canned Potatoes Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.