Comparing Nutrients in 5 ounces Blanched Almonds VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Blanched Almonds	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	29% 836kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	15% 19.3g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	54% 30.3g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20.5% 0.27mg	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	17.4% 69.5μg	2.13% 8.5μg	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% 0mg	8.03% 7.23mg	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	224% 33.7mg	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

	Blanched Almonds	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	8.98% 0.081mg	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	58% 4.65mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	5.98% 0.14mg	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	97% 682mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.55% 325mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.23% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Regular Canned Potatoes:

• Blanched Almonds have 2.8 times more Vitamin B1, 54.7 times more Vitamin B2, 3.8 times more Vitamin B3 and 8.2 times more Vitamin B9 than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.6 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Canned Potatoes Solids with Salt have similar amounts of Vitamin B5 per 5 oz.
• Both Blanched Almonds as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Regular Canned Potatoes:

• Blanched Almonds have 47.2 times more Calcium, 18 times more Copper, 2.6 times more Iron, 19.1 times more Magnesium, 18.9 times more Manganese, 17.2 times more Phosphorus, 2.9 times more Potassium, 3.6 times more Selenium and 10.6 times more Zinc than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 11.5 times more Sodium and 18.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 9.8 times more Energy, 250.1 times more Fat, 73.2 times more Saturated Fat, 187.3 times more Omega 6, 1.4 times more Carbohydrate, 4.3 times more Fiber and 15.2 times more Protein than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 5.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Canned Potatoes Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.