Comparing Nutrients in 1 kilogram Almond paste VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Almond paste	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	158% 4580kcal	70.3% 2040kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	104% 33g	32g per day for Men 19-50 years
Omega 3	124% 2g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	191% 32.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	168% 219g	130g per day for Men 19-50 years
Sugars	500% 363g	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	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	44.7% 17g	38g per day for Men 19-50 years
Protein	161% 90g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	290% 3.77mg	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	183% 730μg	30% 120μg	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	116% 104mg	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	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

	Almond paste	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	172% 1720mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	268% 2.4mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	98% 2.26mg	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	369% 2580mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	139% 4730mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	16.7% 620g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Fried O'brien Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Fried O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Fried O'brien Potatoes:

• 1 kilogram of Almond paste has 1.6 times more Vitamin B1, 3.1 times more Vitamin B2 and 6.1 times more Vitamin B9 than Fried O'brien Potatoes.
• While 1 kg of Prepared Frozen O'brien Potatoes contains 6.5 times more Vitamin B5, 10.5 times more Vitamin B6 and 104 times more Vitamin C than Almond paste.
• Both Almond paste and Fried O'brien Potatoes provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Fried O'brien Potatoes:

• 1 kilogram of Almond paste has 8.6 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 3.8 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 3.5 times more Selenium and 2.7 times more Zinc than Fried O'brien Potatoes.
• While 1 kg of Prepared Frozen O'brien Potatoes contains 1.5 times more Potassium and 4.8 times more Sodium than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 2.2 times more Energy, 2.1 times more Fat, 1.7 times more Omega 6, 2.2 times more Carbohydrate, 2.8 times more Fiber and 4.1 times more Protein than Fried O'brien Potatoes.
• While 1 kg of Prepared Frozen O'brien Potatoes contains 1.3 times more Saturated Fat than Almond paste.
• Both Almond paste and Fried O'brien Potatoes offer comparable quantities of Omega 3 per one kilogram.