Comparing Nutrients in 5 ounces Frozen O'brien Potatoes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen O'brien Potatoes	Roasted Almonds	Recommended Dietary Allowance
Energy	3.7% 108kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	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	7.1% 2.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	2.83% 11.3μg	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	17.8% 16mg	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

	Frozen O'brien Potatoes	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	18.2% 1.46mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	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	9.92% 69.5mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen O'brien Potatoes VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen O'brien Potatoes 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 Frozen O'brien Potatoes vs Roasted Almonds:

• 5 ounces of Frozen O'brien Potatoes have 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.4 times more Vitamin B1, 26.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 6.9 times more Vitamin B9 than Unprepared Frozen O'brien Potatoes.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Unprepared Frozen O'brien Potatoes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen O'brien Potatoes vs Roasted Almonds:

• 5 ounces of Frozen O'brien Potatoes have 11 times more Sodium and 33.2 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 20.6 times more Calcium, 8.7 times more Copper, 3.6 times more Iron, 15.5 times more Magnesium, 18.8 times more Manganese, 9.6 times more Phosphorus, 2.9 times more Potassium, 1.7 times more Selenium and 11.4 times more Zinc than Unprepared Frozen O'brien Potatoes.
• 5 ounces of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Almonds contain 7.9 times more Energy, 375.3 times more Fat, 127.9 times more Saturated Fat, 264.2 times more Omega 6, 5.7 times more Fiber and 11.5 times more Protein than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Frozen O'brien Potatoes provide inadequate amounts of Omega 6
• Both Unprepared Frozen O'brien Potatoes as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.