Comparing Nutrients in 1 kilogram Roasted Almonds VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Roasted Almonds	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	206% 5980kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	134% 175g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	50% 19g	38g per day for Men 19-50 years
Protein	374% 210g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	161% 2.1mg	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	138% 550μg	20% 80μg	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	126% 113mg	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	1593% 239mg	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

	Roasted Almonds	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	268% 2680mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	141% 1.27mg	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	466% 37.3mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	51.7% 1.2mg	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	673% 4710mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Frozen O'brien Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Frozen O'brien Potatoes:

• 1 kilogram of Roasted Almonds has 1.4 times more Vitamin B1, 26.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 6.9 times more Vitamin B9 than Frozen O'brien Potatoes.
• While 1 kg of Unprepared Frozen O'brien Potatoes contains 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Frozen O'brien Potatoes:

• 1 kilogram of Roasted Almonds has 20.6 times more Calcium, 8.7 times more Copper, 3.6 times more Iron, 15.5 times more Magnesium, 18.8 times more Manganese, 9.6 times more Phosphorus, 2.9 times more Potassium, 1.7 times more Selenium and 11.4 times more Zinc than Frozen O'brien Potatoes.
• While 1 kg of Unprepared Frozen O'brien Potatoes contains 11 times more Sodium and 33.2 times more Water than Dry Roasted Almonds.
• 1 kilogram of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 7.9 times more Energy, 375.3 times more Fat, 127.9 times more Saturated Fat, 264.2 times more Omega 6, 1.2 times more Carbohydrate, 5.7 times more Fiber and 11.5 times more Protein than Frozen O'brien Potatoes.
• 1 kilogram of Frozen O'brien Potatoes provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Unprepared Frozen O'brien Potatoes provide inadequate amounts of Omega 3 in one kilogram.