Comparing Nutrients in 5 ounces Canned Potatoes with Liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Potatoes with Liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	10.8% 14g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	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	4% 0.048mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15% 0.19mg	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	1.77% 7.1μg	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	12% 10.8mg	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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	12.8% 1.02mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	138% 3.16mg	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	4.45% 31mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.55% 291mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Potatoes with Liquids vs Roasted Almonds:

• Canned Potatoes Solids and Liquids have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B1, 59.9 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 11 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Dry Roasted Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Canned Potatoes Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Potatoes with Liquids vs Roasted Almonds:

• Canned Potatoes Solids and Liquids have 72.3 times more Sodium and 36.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Calcium, 15.7 times more Copper, 5.2 times more Iron, 19.9 times more Magnesium, 31.4 times more Manganese, 21.4 times more Phosphorus, 3.5 times more Potassium, 2.9 times more Selenium and 8.5 times more Zinc than Canned Potatoes Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds contain 13.6 times more Energy, 477.6 times more Fat, 141.1 times more Saturated Fat, 369.9 times more Omega 6, 2.1 times more Carbohydrate, 7.8 times more Fiber and 17.5 times more Protein than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.