Comparing Nutrients in 7 ounces Potato Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Potato Flour	Almonds	Recommended Dietary Allowance
Energy	24.4% 708kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	33% 42.8g	130g per day for Men 19-50 years
Sugars	9.63% 7g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	31% 11.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	22% 87.3μg	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% 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	3.3% 0.5mg	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	13% 129mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	83.3% 37.5μg	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Potato Flour has 5.6 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 22.3 times more Vitamin B2, 58.4 times more Vitamin B7, 1.8 times more Vitamin B9 and 102.5 times more Vitamin E than Potato Flour.
• Both Potato Flour and Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Potato Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Potato Flour vs Almonds:

• Potato Flour has 1.4 times more Potassium and 55 times more Sodium than Almonds.
• While Almonds contain 4.1 times more Calcium, 5.2 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 7 times more Manganese, 2.4 times more Molybdenum, 2.9 times more Phosphorus, 3.7 times more Selenium and 5.8 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 7 ounces:

• Potato Flour has 11.7 times more Omega 3 and 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 146.9 times more Fat, 42.2 times more Saturated Fat, 110 times more Omega 6, 2.1 times more Fiber and 3.1 times more Protein than Potato Flour.
• Both Potato Flour and Almonds have similar amounts of Sugars per 7 oz.
• Both Potato Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.