Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Plain Almond Butter	Recommended Dietary Allowance
Energy	43.8% 1270kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	145% 188g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	61% 44.3g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	271% 103g	38g per day for Men 19-50 years
Protein	39.6% 22g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	133% 530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1614% 242mg	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 Roasted Potatoes with Salt	Plain Almond Butter	Recommended Dietary Allowance
Calcium	15% 150mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	NA	1038% 9.34mg	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	62.5% 5mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	NA	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	927% 21.3mg	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	NA	726% 5080mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	NA	299% 33mg	11mg per day for Men 19-50 years
Water	18.4% 681g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Plain Almond Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Plain Almond Butter:

• Both Frozen Roasted Potatoes with Salt and Plain Almond Butter no Salt have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Plain Almond Butter:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 42.6 times more Sodium than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 23.1 times more Calcium, 7 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.4 times more Carbohydrate than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 4.8 times more Energy, 30.7 times more Fat, 24.9 times more Saturated Fat, 6.4 times more Sugars, 4 times more Fiber and 9.4 times more Protein than Frozen Roasted Potatoes with Salt.