Comparing Nutrients in 1 kilogram Almonds VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Almonds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	200% 5790kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	658% 855g	130g per day for Men 19-50 years
Sugars	60% 43.5g	48% 34.7g	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	1.5% 1.1g	14% 10g	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	% 1.7g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 10g	g per day for Men 19-50 years
Fiber	329% 125g	187% 71g	38g per day for Men 19-50 years
Protein	378% 212g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	662% 8.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	100% 400μg	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	411% 370mg	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	1709% 256mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	269% 2690mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	113% 1.02mg	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	464% 37mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	487% 11.2mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.98% 36.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Dry Mashed Potato Granules:

• Almonds have 4.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 94.9 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 6.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Almonds as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Dry Mashed Potato Granules:

• Almonds have 6.6 times more Calcium, 10.1 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus and 3.4 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 6.6 times more Selenium and 67 times more Sodium than Almonds.
• Both Almonds and Granules of Dehydrated Mashed Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Energy, 92.5 times more Fat, 27.6 times more Saturated Fat, 68.5 times more Omega 6, 1.3 times more Sugars, 1.8 times more Fiber and 2.6 times more Protein than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 19 times more Omega 3, 4 times more Carbohydrate and 9.2 times more Fructose than Almonds.
• Both Almonds as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.