Comparing Nutrients in 7 ounces Blanched Almonds VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Blanched Almonds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	40.4% 1171kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	41.7% 54g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	0.74% 0.54g	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% 0g	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	% 0.06g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0.16g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	76% 42.5g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	18.5% 0.24mg	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	24.3% 97μg	11.4% 45.6μg	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	8.8% 7.94mg	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	314% 47mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	47% 468mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	81.4% 6.5mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	11% 0.25mg	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	136% 955mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Oven-heated Frozen Potato Puffs:

• Blanched Almonds have 2.8 times more Vitamin B1, 19.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B9 and 91.3 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Blanched Almonds as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Oven-heated Frozen Potato Puffs:

• Blanched Almonds have 16.9 times more Calcium, 13 times more Copper, 5.7 times more Iron, 15.8 times more Magnesium, 14.4 times more Manganese, 5.7 times more Phosphorus, 2.3 times more Potassium, 8 times more Selenium and 9.9 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 24.4 times more Sodium and 13.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 3.1 times more Energy, 5.8 times more Fat, 2.4 times more Saturated Fat, 5.8 times more Omega 6, 17.1 times more Sugars, 5 times more Fiber and 10 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 51.5 times more Omega 3 and 1.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.