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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13% 381kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	27% 35g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	12.5% 9.03g	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	% 0.38g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 8.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	55% 21g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	18% 0.23mg	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	11.4% 45.6μg	13.4% 53.6μg	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	8.8% 7.94mg	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	3.44% 0.52mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	14.4% 1.15mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	212% 4.9mg	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	24% 167mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Potato Puffs VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Potato Puffs versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oven-heated Frozen Potato Puffs have 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.3 times more Vitamin B1, 21.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 99.9 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Oil Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oven-heated Frozen Potato Puffs as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oven-heated Frozen Potato Puffs have 463 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 20.8 times more Calcium, 12.1 times more Copper, 6.3 times more Iron, 16.1 times more Magnesium, 19.4 times more Manganese, 5.5 times more Phosphorus, 2.4 times more Potassium, 10.3 times more Selenium and 10.2 times more Zinc than Oven-heated Frozen Potato Puffs.
• 7 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Potato Puffs have more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.2 times more Energy, 6.1 times more Fat, 2.5 times more Saturated Fat, 6.3 times more Omega 6, 16.9 times more Sugars, 5.3 times more Fiber and 10 times more Protein than Oven-heated Frozen Potato Puffs.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3