Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Almonds	Recommended Dietary Allowance
Energy	122% 3540kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	166% 216g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	60% 43.5g	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	13.5% 9.8g	1.5% 1.1g	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	% 8.9g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 39.5g	g per day for Men 19-50 years
Fiber	174% 66g	329% 125g	38g per day for Men 19-50 years
Protein	149% 83.4g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	110% 440μg	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	900% 810mg	0% 0mg	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	2% 0.3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	1146% 10.3mg	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	151% 12mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	223% 1560mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mashed Potatoes Flakes vs Almonds:

• Dehydrated Mashed Potatoes Flakes have 4.8 times more Vitamin B1, 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.3 times more Vitamin B2 and 854.3 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Dehydrated Mashed Potatoes Flakes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Mashed Potatoes Flakes vs Almonds:

• Dehydrated Mashed Potatoes Flakes have 1.5 times more Potassium, 3.3 times more Selenium and 77 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 6.4 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 13.5 times more Manganese, 3.1 times more Phosphorus and 4.5 times more Zinc than Dehydrated Mashed Potatoes Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Mashed Potatoes Flakes have 9 times more Omega 3, 3.8 times more Carbohydrate and 8.9 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 121.8 times more Fat, 22.5 times more Saturated Fat, 132.5 times more Omega 6, 1.3 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.