Comparing Nutrients in 14 ounces Oil Roasted Almonds VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Potatoes	10%	1%	89%

Macro Nutrients

	Oil Roasted Almonds	White Potatoes	Recommended Dietary Allowance
Energy	83% 2409kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	48% 62.4g	130g per day for Men 19-50 years
Sugars	25% 18g	6.3% 4.56g	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	1.86% 1.35g	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	% 0.16g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 1.1g	g per day for Men 19-50 years
Fiber	110% 41.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	150% 84.3g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	62% 0.81mg	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	26.8% 107μg	18% 71.4μg	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	40% 36mg	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	687% 103mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	White Potatoes	Recommended Dietary Allowance
Calcium	115% 1155mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	51% 0.46mg	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	183% 14.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	25% 0.58mg	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	264% 1850mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.75% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs White Potatoes:

• Oil Roasted Almonds have 1.3 times more Vitamin B1, 23 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B9 and 2597 times more Vitamin E than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Whole White Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Oil Roasted Almonds as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs White Potatoes:

• Oil Roasted Almonds have 32.3 times more Calcium, 8.2 times more Copper, 7.1 times more Iron, 13 times more Magnesium, 17 times more Manganese, 7.5 times more Phosphorus, 1.7 times more Potassium, 13.7 times more Selenium and 10.6 times more Zinc than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 16 times more Sodium and 29.1 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 8.8 times more Energy, 551.7 times more Fat, 161.8 times more Saturated Fat, 422.5 times more Omega 6, 4 times more Sugars, 4.4 times more Fiber and 12.6 times more Protein than Raw Whole White Potatoes.
• Both Oil Roasted Almonds and Raw Whole White Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Oil Roasted Almonds as well as Raw Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.