Comparing Nutrients in 5 ounces Potato Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Potato Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	22% 8.36g	39% 15g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.2% 92mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Oil Roasted Almonds per 5 oz

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

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

• 5 ounces of Potato Flour have 2.5 times more Vitamin B1, 2.1 times more Vitamin B5, 6.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 15.3 times more Vitamin B2 and 103.9 times more Vitamin E than Potato Flour.
• Both Potato Flour and Oil Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Potato Flour have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Potato Flour as well as Oil 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 Oil Roasted Almonds:

• 5 ounces of Potato Flour have 1.4 times more Potassium and 55 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 4.5 times more Calcium, 4.8 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 7.9 times more Manganese, 2.8 times more Phosphorus, 3.7 times more Selenium and 5.7 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Flour have more Omega 3 and 4.7 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.7 times more Energy, 162.3 times more Fat, 46.8 times more Saturated Fat, 120.7 times more Omega 6, 1.3 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Potato Flour.
• 5 ounces of Potato Flour provide inadequate amounts of Omega 6
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3