Comparing Nutrients in 14 ounces Frozen Potato Puffs VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Frozen Potato Puffs, Unprepared have 22.5 times more Sodium and 13.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 14 ounces:

• Frozen Potato Puffs, Unprepared have 58 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Frozen Potato Puffs, Unprepared as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.