Comparing Nutrients in 1 kilogram Almond paste VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Potato Flour	8%	1%	91%

Macro Nutrients

	Almond paste	Potato Flour	Recommended Dietary Allowance
Energy	158% 4580kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	124% 2g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	639% 831g	130g per day for Men 19-50 years
Sugars	500% 363g	48.6% 35.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	155% 59g	38g per day for Men 19-50 years
Protein	161% 90g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	62.5% 250μg	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	1.1% 1mg	42.2% 38mg	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	903% 135mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Potato Flour	Recommended Dietary Allowance
Calcium	172% 1720mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	219% 1.97mg	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	200% 16mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	136% 3.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	420% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	369% 2580mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Potato Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Potato Flour:

• 1 kilogram of Almond paste has 8.1 times more Vitamin B2, 2.9 times more Vitamin B9 and 54.2 times more Vitamin E than Potato Flour.
• While 1 kg of Potato Flour contains 2.8 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 21.4 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin E
• Both Almond paste as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Potato Flour:

• 1 kilogram of Almond paste has 2.6 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Selenium and 2.7 times more Zinc than Potato Flour.
• While 1 kg of Potato Flour contains 3.2 times more Potassium and 6.1 times more Sodium than Almond paste.
• Both Almond paste and Potato Flour contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.3 times more Energy, 81.6 times more Fat, 29.2 times more Saturated Fat, 5.7 times more Omega 3, 49.8 times more Omega 6, 10.3 times more Sugars and 1.3 times more Protein than Potato Flour.
• While 1 kg of Potato Flour contains 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Potato Flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Potato Flour provide inadequate amounts of Omega 6