Comparing Nutrients in 7 ounces Almonds VS Dry Mashed Potatoes Flakes

Macros Ratio

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

Macro Nutrients

	Almonds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	39.6% 1149kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	124% 161g	130g per day for Men 19-50 years
Sugars	12% 8.63g	9.2% 6.67g	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	0.3% 0.22g	2.7% 1.94g	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	% 0.34g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.96g	g per day for Men 19-50 years
Fiber	65.3% 25g	34.5% 13g	38g per day for Men 19-50 years
Protein	75% 42g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	23% 91μg	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	0% 0mg	179% 161mg	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	339% 51mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	53.4% 534mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	35.5% 0.32mg	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	92% 7.36mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Dry Mashed Potatoes Flakes:

• Almonds have 10.3 times more Vitamin B2 and 854.3 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 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.
• Both Almonds and Dehydrated Mashed Potatoes Flakes have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Dry Mashed Potatoes Flakes:

• Almonds have 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.
• While Dehydrated Mashed Potatoes Flakes contain 1.5 times more Potassium, 3.3 times more Selenium and 77 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 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.
• While Dehydrated Mashed Potatoes Flakes contain 9 times more Omega 3, 3.8 times more Carbohydrate and 8.9 times more Fructose than Almonds.
• Both Almonds as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.