Comparing Nutrients in 5 ounces Dry Mashed Potatoes Flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Almonds	Recommended Dietary Allowance
Energy	17.3% 502kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	88.5% 115g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 5.6g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	21% 12g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65.2μg	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	128% 115mg	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	0.28% 0.043mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	21.4% 1.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	31.6% 221mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Mashed Potatoes Flakes vs Almonds:

• Dehydrated Mashed Potatoes Flakes have 4.8 times more Vitamin B1, 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.3 times more Vitamin B2 and 854.3 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry Mashed Potatoes Flakes vs Almonds:

• Dehydrated Mashed Potatoes Flakes have 1.5 times more Potassium, 3.3 times more Selenium and 77 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 6.4 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 13.5 times more Manganese, 3.1 times more Phosphorus and 4.5 times more Zinc than Dehydrated Mashed Potatoes Flakes.

Comparison of macro-nutrients per 5 ounces:

• Dehydrated Mashed Potatoes Flakes have 9 times more Omega 3, 3.8 times more Carbohydrate and 8.9 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 121.8 times more Fat, 22.5 times more Saturated Fat, 132.5 times more Omega 6, 1.3 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.