Comparing Nutrients in 1 pound Potato Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Potato Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	41.6% 1207kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	65% 84.7g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	118% 45g	38g per day for Men 19-50 years
Protein	101% 56.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	40% 0.52mg	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	143% 572μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	85.3% 853mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	518% 4.66mg	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	128% 10.2mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	362% 8.32mg	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	239% 1674mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potato Bread vs Blanched Almonds:

• Potato Bread has more Vitamin A, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.7 times more Vitamin B2, 2.8 times more Vitamin B3 and 50.5 times more Vitamin E than Potato Bread.
• Both Potato Bread and Blanched Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Potato Bread as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato Bread vs Blanched Almonds:

• Potato Bread has 3 times more Selenium and 19.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 10.9 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Potato Bread.
• Both Potato Bread and Blanched Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Potato Bread has 2.5 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 16.8 times more Fat, more Saturated Fat, more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Potato Bread.
• Both Potato Bread as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.