Comparing Nutrients in 7 ounces Blanched Almonds VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Blanched Almonds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	124% 161g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 1.96g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	34.5% 13g	38g per day for Men 19-50 years
Protein	76% 42.5g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	114% 1.5mg	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	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	314% 47mg	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

	Blanched Almonds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	47% 468mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	14% 0.32mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.35% 13g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.5 times more Vitamin B2 and 791.7 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 5.2 times more Vitamin B1, 1.8 times more Vitamin B3, 6.6 times more Vitamin B5, 6.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dehydrated Mashed Potatoes Flakes have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Dry Mashed Potatoes Flakes:

• Blanched Almonds have 8.7 times more Calcium, 6.4 times more Copper, 2.7 times more Iron, 4.1 times more Magnesium, 11.4 times more Manganese, 3.1 times more Phosphorus and 4.2 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 1.7 times more Potassium, 4.2 times more Selenium and 4.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.7 times more Energy, 128.1 times more Fat, 23.4 times more Saturated Fat, 133 times more Omega 6, 1.4 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 6.8 times more Omega 3, 4.3 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.