Comparing Nutrients in 100 grams Potato Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Potato Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12.3% 357kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	6.28% 4.55g	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% 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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	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	19% 0.23mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	9.08% 0.12mg	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	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.5% 65mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	106% 0.96mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	107% 2.46mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	29.4% 1001mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Oil Roasted Almonds per 100 g

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

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

• 100 grams of Potato Flour have 2.5 times more Vitamin B1, 2.1 times more Vitamin B5, 6.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 15.3 times more Vitamin B2 and 103.9 times more Vitamin E than Potato Flour.
• Both Potato Flour and Oil Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Potato Flour have insufficient amounts of Vitamin E
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Potato Flour as well as Oil 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 Oil Roasted Almonds:

• 100 grams of Potato Flour have 1.4 times more Potassium and 55 times more Sodium than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 4.5 times more Calcium, 4.8 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 7.9 times more Manganese, 2.8 times more Phosphorus, 3.7 times more Selenium and 5.7 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Flour have more Omega 3 and 4.7 times more Carbohydrate than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.7 times more Energy, 162.3 times more Fat, 46.8 times more Saturated Fat, 120.7 times more Omega 6, 1.3 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Potato Flour.
• 100 grams of Potato Flour provide inadequate amounts of Omega 6
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3