Comparing Nutrients in 1 pound Potato Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Potato Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	56% 1619kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	73.3% 95g	130g per day for Men 19-50 years
Sugars	22% 16g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	56% 31.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	62.4% 249μg	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	19% 17.2mg	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	7.56% 1.13mg	723% 108mg	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

	Potato Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	29.5% 295mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	554% 5mg	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	78.2% 6.26mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	440% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Flour vs Roasted Almonds:

• 1 pound of Potato Flour has 3 times more Vitamin B1, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 23.5 times more Vitamin B2, 2.2 times more Vitamin B9 and 95.6 times more Vitamin E than Potato Flour.
• Both Potato Flour and Roasted Almonds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Flour have insufficient amounts of Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• Both Potato Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Potato Flour vs Roasted Almonds:

• 1 pound of Potato Flour has 1.4 times more Potassium and 18.3 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 4.1 times more Calcium, 5.6 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 7.1 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Selenium and 6.1 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 3.5 times more Omega 3 and 4 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.7 times more Energy, 154.5 times more Fat, 45.5 times more Saturated Fat, 115.6 times more Omega 6, 1.4 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Potato Flour.
• 1 pound of Potato Flour provide inadequate amounts of Omega 6
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3