Comparing Nutrients in 500 calories Fried O'brien Potatoes VS Almond paste

Weight per 500 calories

• Fried O'brien Potatoes: 245g
• Almond paste: 109g

Almond paste has 2.2 times more energy per unit of mass than Prepared Frozen O'brien Potatoes, which is very high in comparison to other foods. Fried O'brien Potatoes having above average energy density.

Discover which food has more nutrients per 500 calories - Fried O'brien Potatoes or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Almond paste	8%	52%	40%

Macro Nutrients

	Fried O'brien Potatoes	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	47% 7.97g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	54.6% 39.6g	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	NA	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Almond paste	Recommended Dietary Allowance
Vitamin A	2.45% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	3.02% 0.039mg	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	7.35% 29.4μg	20% 79.7μg	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	28.3% 25.5mg	0.12% 0.11mg	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	99% 14.8mg	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

	Fried O'brien Potatoes	Almond paste	Recommended Dietary Allowance
Calcium	4.9% 49mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	55% 0.5mg	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	29.4% 2.35mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	40.6% 0.93mg	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	32.6% 228mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	7.03% 105mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.42% 15.4g	3700g per day for Men 19-50 years

Fried O'brien Potatoes VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fried O'brien Potatoes or Almond paste?

Lets compare vitamin content per 500 calories of Fried O'brien Potatoes vs Almond paste:

• 500 calories of Fried O'brien Potatoes have 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 14.5 times more Vitamin B5, 23.5 times more Vitamin B6 and 233.5 times more Vitamin C than Almond paste.
• While 500 kcal of Almond paste contain 1.4 times more Vitamin B2 and 2.7 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• 500 calories of Fried O'brien Potatoes have insufficient amounts of Vitamin B9
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Prepared Frozen O'brien Potatoes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fried O'brien Potatoes vs Almond paste:

• 500 calories of Fried O'brien Potatoes have 1.3 times more Iron and 3.4 times more Potassium than Almond paste.
• While 500 kcal of Almond paste contain 3.8 times more Calcium, 1.7 times more Magnesium and 1.7 times more Manganese than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Almond paste contain similar levels of Copper, Phosphorus and Zinc per 500 calories.
• 500 calories of Fried O'brien Potatoes lack sufficient amounts of Calcium
• Both Prepared Frozen O'brien Potatoes as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fried O'brien Potatoes have 2.8 times more Saturated Fat, 2.5 times more Omega 3 and 1.3 times more Omega 6 than Almond paste.
• While 500 kcal of Almond paste contain 1.3 times more Fiber and 1.8 times more Protein than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Almond paste offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Fried O'brien Potatoes provide inadequate amounts of Protein