Comparing Nutrients in 1 pound Frozen Potato Puffs VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Potato Puffs	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28% 807kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	65.8% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	28.5% 20.6g	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	0% 0g	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	% 0.73g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 20g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Oil 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	69.6% 0.83mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	41% 0.54mg	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	19.3% 77μg	30.6% 122μg	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	34.8% 31.3mg	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	3.33% 0.5mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	481% 4.33mg	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	26.6% 2.13mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	485% 11mg	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	41.5% 290mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	127% 14mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Puffs VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Potato Puffs vs Oil Roasted Almonds:

• 1 pound of Frozen Potato Puffs has 2 times more Vitamin B1, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 12.8 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B9 and 236.1 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• 1 pound of Frozen Potato Puffs have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Frozen Potato Puffs, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Potato Puffs vs Oil Roasted Almonds:

• 1 pound of Frozen Potato Puffs has 428 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 22.4 times more Calcium, 12.7 times more Copper, 7.8 times more Iron, 17.1 times more Magnesium, 22.2 times more Manganese, 7.3 times more Phosphorus, 2.8 times more Potassium, 13.7 times more Selenium and 11.8 times more Zinc than Frozen Potato Puffs, Unprepared.
• 1 pound of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Potato Puffs has more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.4 times more Energy, 6.3 times more Fat, 3 times more Saturated Fat, 4.7 times more Omega 6, 16.3 times more Sugars, 4.6 times more Fiber and 11 times more Protein than Frozen Potato Puffs, Unprepared.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3