Comparing Nutrients in 1 pound Almond paste VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Potato Flour	8%	1%	91%

Macro Nutrients

	Almond paste	Potato Flour	Recommended Dietary Allowance
Energy	71.6% 2077kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	290% 377g	130g per day for Men 19-50 years
Sugars	227% 164g	22% 16g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	73% 41g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	28.3% 113μg	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	0.5% 0.45mg	19% 17.2mg	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	409% 61.4mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Potato Flour	Recommended Dietary Allowance
Calcium	78% 780mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	99% 0.89mg	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	91% 7.26mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	167% 1170mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Potato Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Potato Flour:

• 1 pound of Almond paste has 8.1 times more Vitamin B2, 2.9 times more Vitamin B9 and 54.2 times more Vitamin E than Potato Flour.
• While 1 lb of Potato Flour contains 2.8 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 21.4 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• 1 pound of Potato Flour have insufficient amounts of Vitamin E
• Both Almond paste as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almond paste vs Potato Flour:

• 1 pound of Almond paste has 2.6 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Selenium and 2.7 times more Zinc than Potato Flour.
• While 1 lb of Potato Flour contains 3.2 times more Potassium and 6.1 times more Sodium than Almond paste.
• Both Almond paste and Potato Flour contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.3 times more Energy, 81.6 times more Fat, 29.2 times more Saturated Fat, 5.7 times more Omega 3, 49.8 times more Omega 6, 10.3 times more Sugars and 1.3 times more Protein than Potato Flour.
• While 1 lb of Potato Flour contains 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Potato Flour offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Flour provide inadequate amounts of Omega 6