Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Oil Roasted Almonds	Canned Potatoes	Recommended Dietary Allowance
Energy	209% 6070kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	105% 136g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	8.14% 5.9g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	63% 24g	38g per day for Men 19-50 years
Protein	379% 212g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	146% 1.9mg	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	67.5% 270μg	15% 60μg	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	56.7% 51mg	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	1731% 260mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Potatoes	Recommended Dietary Allowance
Calcium	291% 2910mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	63.3% 0.57mg	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	460% 36.8mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	52% 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	666% 4660mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Canned Potatoes:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Vitamin B1, 78.1 times more Vitamin B2, 4 times more Vitamin B3, 4.5 times more Vitamin B9 and 519.4 times more Vitamin E than Canned Potatoes.
• While 1 kg of Canned Potatoes Solids no Salt contains 1.6 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Potatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Potatoes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Canned Potatoes:

• 1 kilogram of Oil Roasted Almonds has 58.2 times more Calcium, 16.8 times more Copper, 2.9 times more Iron, 19.6 times more Magnesium, 20.5 times more Manganese, 16.6 times more Phosphorus, 3.1 times more Potassium, 4.6 times more Selenium and 11 times more Zinc than Canned Potatoes.
• While 1 kg of Canned Potatoes Solids no Salt contains 30.1 times more Water than Oil Roasted Almonds.
• 1 kilogram of Canned Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 10.1 times more Energy, 275.9 times more Fat, 82.5 times more Saturated Fat, 214.6 times more Omega 6, 1.3 times more Carbohydrate, 7.7 times more Sugars, 4.4 times more Fiber and 15.2 times more Protein than Canned Potatoes.
• 1 kilogram of Canned Potatoes provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Canned Potatoes Solids no Salt provide inadequate amounts of Omega 3 in one kilogram.