Comparing Nutrients in 5 ounces Plain Almond Butter VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Plain Almond Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	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	0% 0g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 6.15g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	229% 34.3mg	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

	Plain Almond Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	49% 492mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	62% 4.95mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	NA	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	103% 720mg	NA	700mg per day for Men 19-50 years
Potassium	31% 1060mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	NA	11mg per day for Men 19-50 years
Water	0.063% 2.32g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Almond Butter 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 Plain Almond Butter vs Frozen Roasted Potatoes with Salt:

• Both Plain Almond Butter no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Plain Almond Butter no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Plain Almond Butter vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Plain Almond Butter have 23.1 times more Calcium, 7 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 42.6 times more Sodium than Plain Almond Butter no Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter have 4.8 times more Energy, 30.7 times more Fat, 24.9 times more Saturated Fat, 6.4 times more Sugars, 4 times more Fiber and 9.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Plain Almond Butter no Salt.