Comparing Nutrients in 7 ounces Potato Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Potato Flour	Almond paste	Recommended Dietary Allowance
Energy	24.4% 708kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	73% 95g	130g per day for Men 19-50 years
Sugars	9.63% 7g	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	36.2% 145μg	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	8.38% 7.54mg	0.22% 0.2mg	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	3.3% 0.5mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Almond paste	Recommended Dietary Allowance
Calcium	13% 129mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	100% 0.9mg	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	34.2% 2.74mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	83.3% 37.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.6% 333mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Flour versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Flour vs Almond paste:

• 7 ounces of Potato Flour have 2.8 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 21.4 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 8.1 times more Vitamin B2, 2.9 times more Vitamin B9 and 54.2 times more Vitamin E than Potato Flour.
• 7 ounces of Potato Flour have insufficient amounts of Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Potato Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Potato Flour vs Almond paste:

• 7 ounces of Potato Flour have 3.2 times more Potassium and 6.1 times more Sodium than Almond paste.
• While 7 oz of Almond paste contain 2.6 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Selenium and 2.7 times more Zinc than Potato Flour.
• Both Potato Flour and Almond paste contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Flour have 1.7 times more Carbohydrate and 1.2 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain 1.3 times more Energy, 81.6 times more Fat, 29.2 times more Saturated Fat, 5.7 times more Omega 3, 49.8 times more Omega 6, 10.3 times more Sugars and 1.3 times more Protein than Potato Flour.
• 7 ounces of Potato Flour provide inadequate amounts of Omega 6