Comparing Nutrients in 500 calories Almonds VS Oven-heated Frozen Potato Puffs

Weight per 500 calories

• Almonds: 86.4g
• Oven-heated Frozen Potato Puffs: 260g

Almonds have 3 times more energy per 100g than Oven-heated Frozen Potato Puffs. It has very high energy density when compared to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Which food has more nutrients per 500 calories - Almonds or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Almonds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	54.7% 71g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	0.97% 0.7g	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	0.13% 0.095g	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	% 0.15g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.21g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	24.2% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	15% 60μg	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% 0mg	11.6% 10.4mg	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	148% 22mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.4μg	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	40% 3.2mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	14.4% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	22% 747mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	80.4% 1206mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Oven-heated Frozen Potato Puffs:

• Almonds have 10.2 times more Vitamin B2 and 32.7 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Almonds as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Oven-heated Frozen Potato Puffs:

• Almonds have 6.4 times more Calcium, 4.3 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 5.7 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Selenium and 3.4 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1396.2 times more Sodium than Almonds.
• Both Almonds and Oven-heated Frozen Potato Puffs have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.8 times more Fat, 1.9 times more Omega 6, 5.3 times more Sugars, 2.1 times more Fiber and 3.3 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Saturated Fat, 207.1 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• Both Almonds and Oven-heated Frozen Potato Puffs have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.