Comparing Nutrients in 5 ounces Almond paste VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Potato Flour	8%	1%	91%

Macro Nutrients

	Almond paste	Potato Flour	Recommended Dietary Allowance
Energy	22.4% 649kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	91% 118g	130g per day for Men 19-50 years
Sugars	71% 51.4g	6.9% 5g	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	18% 6.8g	22% 8.36g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	8.86% 35.4μg	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	0.16% 0.14mg	6% 5.4mg	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	128% 19mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Potato Flour	Recommended Dietary Allowance
Calcium	24.4% 244mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	31% 0.28mg	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	28.3% 2.27mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	59.5% 26.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.2% 366mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.25% 9.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Potato Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Potato Flour:

• 5 ounces of Almond paste have 8.1 times more Vitamin B2, 2.9 times more Vitamin B9 and 54.2 times more Vitamin E than Potato Flour.
• While 5 oz of Potato Flour contain 2.8 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 21.4 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• 5 ounces of Potato Flour have insufficient amounts of Vitamin E
• Both Almond paste as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Potato Flour:

• 5 ounces of Almond paste have 2.6 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Selenium and 2.7 times more Zinc than Potato Flour.
• While 5 oz of Potato Flour contain 3.2 times more Potassium and 6.1 times more Sodium than Almond paste.
• Both Almond paste and Potato Flour contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.3 times more Energy, 81.6 times more Fat, 29.2 times more Saturated Fat, 5.7 times more Omega 3, 49.8 times more Omega 6, 10.3 times more Sugars and 1.3 times more Protein than Potato Flour.
• While 5 oz of Potato Flour contain 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Potato Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Flour provide inadequate amounts of Omega 6