Comparing Nutrients in 5 ounces Vanilla Flavor Sweetened Almond Milk VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.86% 54kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	28.5% 37g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	1.35% 0.98g	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	1.5% 0.57g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.66% 0.11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.26% 0.013mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	NA	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	0.35% 1.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74% 1.77μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.92% 59.5IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.6% 266mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	NA	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	5.3% 0.43mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	NA	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	NA	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	1.6% 11.3mg	NA	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Flavor Sweetened Almond Milk VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Vanilla Flavor Sweetened Almond Milk versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Vanilla Flavor Sweetened Almond Milk vs Frozen Roasted Potatoes with Salt:

• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Vanilla Flavor Sweetened Almond Milk vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Vanilla Flavor Sweetened Almond Milk have 12.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Iron, 9 times more Potassium and 4.7 times more Sodium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 5 ounces of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Potassium
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vanilla Flavor Sweetened Almond Milk have 9.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Energy, 4 times more Carbohydrate, 6.5 times more Fiber and 5.3 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 5 ounces of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy, Fiber and Protein