Comparing Nutrients in 100 grams Potato Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Potato Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	12.3% 357kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	16% 21g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	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	19% 0.23mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.25% 0.98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.25% 25μg	13.8% 55μg	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	4.22% 3.8mg	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	1.67% 0.25mg	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.5% 65mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	122% 1.1mg	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	17.3% 1.38mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	42% 19μg	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% 168mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	29.4% 1001mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Potato Flour versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Flour vs Roasted Almonds:

• 100 grams of Potato Flour have 3 times more Vitamin B1, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 23.5 times more Vitamin B2, 2.2 times more Vitamin B9 and 95.6 times more Vitamin E than Potato Flour.
• Both Potato Flour and Roasted Almonds provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Potato Flour have insufficient amounts of Vitamin E
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin C
• Both Potato Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Potato Flour vs Roasted Almonds:

• 100 grams of Potato Flour have 1.4 times more Potassium and 18.3 times more Sodium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 4.1 times more Calcium, 5.6 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 7.1 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Selenium and 6.1 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Flour have 3.5 times more Omega 3 and 4 times more Carbohydrate than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.7 times more Energy, 154.5 times more Fat, 45.5 times more Saturated Fat, 115.6 times more Omega 6, 1.4 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Potato Flour.
• 100 grams of Potato Flour provide inadequate amounts of Omega 6
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3