Comparing Nutrients in 5 ounces Potato Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Potato Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	22% 8.36g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.2% 92mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	138% 3.16mg	2.3mg per day for Men 19-50 years
Molybdenum	59.5% 26.8μg	NA	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Roasted Almonds per 5 oz

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

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

• 5 ounces of Potato Flour have 3 times more Vitamin B1, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 23.5 times more Vitamin B2, 2.2 times more Vitamin B9 and 95.6 times more Vitamin E than Potato Flour.
• Both Potato Flour and Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Potato Flour have insufficient amounts of Vitamin E
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Potato Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Potato Flour vs Roasted Almonds:

• 5 ounces of Potato Flour have 1.4 times more Potassium and 18.3 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.1 times more Calcium, 5.6 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 7.1 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Selenium and 6.1 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Flour have 3.5 times more Omega 3 and 4 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.7 times more Energy, 154.5 times more Fat, 45.5 times more Saturated Fat, 115.6 times more Omega 6, 1.4 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Potato Flour.
• 5 ounces of Potato Flour provide inadequate amounts of Omega 6
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3