Comparing Nutrients in 1 pound Canned Potatoes with Liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Potatoes with Liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	6.9% 200kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	34.5% 45g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	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	16.7% 6.35g	130% 49.4g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	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	13% 0.15mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.03mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	47.5% 0.62mg	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	5.67% 22.7μg	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	38.3% 34.5mg	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	NA	723% 108mg	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

	Canned Potatoes with Liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	41% 3.27mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	440% 10mg	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	14.3% 100mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	65.6% 984mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Potatoes with Liquids vs Roasted Almonds:

• Canned Potatoes Solids and Liquids have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B1, 59.9 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 11 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Potatoes Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Potatoes with Liquids vs Roasted Almonds:

• Canned Potatoes Solids and Liquids have 72.3 times more Sodium and 36.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Calcium, 15.7 times more Copper, 5.2 times more Iron, 19.9 times more Magnesium, 31.4 times more Manganese, 21.4 times more Phosphorus, 3.5 times more Potassium, 2.9 times more Selenium and 8.5 times more Zinc than Canned Potatoes Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds contain 13.6 times more Energy, 477.6 times more Fat, 141.1 times more Saturated Fat, 369.9 times more Omega 6, 2.1 times more Carbohydrate, 7.8 times more Fiber and 17.5 times more Protein than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.