Comparing Nutrients in 7 ounces Regular Canned Potatoes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Regular Canned Potatoes	Almonds	Recommended Dietary Allowance
Energy	4.1% 119kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	20.8% 27g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	5% 2.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	11.2% 10mg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	31.3% 2.5mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	7.94% 55.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Regular Canned Potatoes vs Almonds:

• Canned Potatoes Solids with Salt have 1.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3 times more Vitamin B1, 87.5 times more Vitamin B2, 4 times more Vitamin B3, 1.3 times more Vitamin B5 and 7.3 times more Vitamin B9 than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Regular Canned Potatoes vs Almonds:

• Canned Potatoes Solids with Salt have 219 times more Sodium and 19.1 times more Water than Almonds.
• While Almonds contain 53.8 times more Calcium, 18.1 times more Copper, 2.9 times more Iron, 19.3 times more Magnesium, 22.5 times more Manganese, 17.2 times more Phosphorus, 3.2 times more Potassium, 4.6 times more Selenium and 11.1 times more Zinc than Canned Potatoes Solids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Canned Potatoes Solids with Salt have 7 times more Omega 3 than Almonds.
• While Almonds contain 9.7 times more Energy, 237.8 times more Fat, 70.4 times more Saturated Fat, 186.7 times more Omega 6, 1.6 times more Carbohydrate, 5.4 times more Fiber and 15 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.