Comparing Nutrients in 5 ounces Potato Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Potato Flour	Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	22% 8.36g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.4μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	15.6% 62.4μg	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	6% 5.4mg	0% 0mg	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	2.36% 0.35mg	242% 36.3mg	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

	Potato Flour	Almonds	Recommended Dietary Allowance
Calcium	9.2% 92mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	162% 1.46mg	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	24.5% 1.96mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	59.5% 26.8μg	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Potato Flour has 5.6 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 22.3 times more Vitamin B2, 58.4 times more Vitamin B7, 1.8 times more Vitamin B9 and 102.5 times more Vitamin E than Potato Flour.
• Both Potato Flour and Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Potato Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Potato Flour vs Almonds:

• Potato Flour has 1.4 times more Potassium and 55 times more Sodium than Almonds.
• While Almonds contain 4.1 times more Calcium, 5.2 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 7 times more Manganese, 2.4 times more Molybdenum, 2.9 times more Phosphorus, 3.7 times more Selenium and 5.8 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 5 ounces:

• Potato Flour has 11.7 times more Omega 3 and 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 146.9 times more Fat, 42.2 times more Saturated Fat, 110 times more Omega 6, 2.1 times more Fiber and 3.1 times more Protein than Potato Flour.
• Both Potato Flour and Almonds have similar amounts of Sugars per 5 oz.
• Both Potato Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.