Comparing Nutrients in 500 calories Canned Potatoes with Liquids VS Roasted Almonds

Weight per 500 calories

• Canned Potatoes with Liquids: 1136g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 13.6 times more energy per unit of mass than Canned Potatoes Solids and Liquids, which is very high in comparison to other foods. Canned Potatoes with Liquids having low energy density.

Which food has more nutrients per 500 calories - Canned Potatoes with Liquids or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	63.7% 11g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	42% 16g	24% 9.1g	38g per day for Men 19-50 years
Protein	24.4% 13.6g	31.3% 17.5g	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	32% 0.39mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	8.75% 0.11mg	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	14.2% 57μg	11.5% 46μg	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	96% 86.4mg	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	133% 20mg	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	44.3% 443mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	102% 0.92mg	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	102% 8.2mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	81% 1.87mg	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	35.7% 250mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	164% 2466mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	27% 998g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Potatoes with Liquids vs Roasted Almonds:

• Canned Potatoes Solids and Liquids have 6 times more Vitamin B1, 3.3 times more Vitamin B3, 7.4 times more Vitamin B5, 13.7 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Potatoes with Liquids vs Roasted Almonds:

• Canned Potatoes Solids and Liquids have 2 times more Calcium, 2.6 times more Iron, 3.9 times more Potassium, 4.8 times more Selenium, 983.1 times more Sodium, 1.6 times more Zinc and 495.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Magnesium, 2.3 times more Manganese and 1.6 times more Phosphorus than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Dry Roasted Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Potatoes Solids and Liquids have 15 times more Omega 3, 6.4 times more Carbohydrate and 1.7 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 35.1 times more Fat, 10.4 times more Saturated Fat, 27.2 times more Omega 6 and 1.3 times more Protein than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Potatoes Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.