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

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen O'brien Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26.2% 760kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	132% 42g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	795% 135g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	NA	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	50% 19g	276% 105g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	91% 1.18mg	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	20% 80μg	67.5% 270μg	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	126% 113mg	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	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen O'brien Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	1061% 9.55mg	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	129% 10.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	1070% 24.6mg	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	70% 490mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	21.6% 800g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen O'brien Potatoes has 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.7 times more Vitamin B1, 17.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.4 times more Vitamin B9 than Unprepared Frozen O'brien Potatoes.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Unprepared Frozen O'brien Potatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen O'brien Potatoes has 33 times more Sodium and 28.6 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 22.4 times more Calcium, 7.5 times more Copper, 3.6 times more Iron, 15.2 times more Magnesium, 20.7 times more Manganese, 9.5 times more Phosphorus, 2.8 times more Potassium, 3.4 times more Selenium and 10.6 times more Zinc than Unprepared Frozen O'brien Potatoes.
• 1 kilogram of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 8 times more Energy, 394.1 times more Fat, 131.5 times more Saturated Fat, 275.9 times more Omega 6, 5.5 times more Fiber and 11.6 times more Protein than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen O'brien Potatoes provide inadequate amounts of Omega 6
• Both Unprepared Frozen O'brien Potatoes as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.