Comparing Nutrients in 100 grams Canned Potatoes with Liquids VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Potatoes with Liquids	Almond paste	Recommended Dietary Allowance
Energy	1.5% 44kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	36.8% 48g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	2.77% 0.036mg	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	1.25% 5μg	18.3% 73μg	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	8.44% 7.6mg	0.11% 0.1mg	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	90% 13.5mg	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

	Canned Potatoes with Liquids	Almond paste	Recommended Dietary Allowance
Calcium	3.9% 39mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	50.4% 0.45mg	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	9% 0.72mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	37.2% 0.86mg	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	3.14% 22mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	6.03% 205mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	14.5% 217mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.37% 88g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Potatoes with Liquids vs Almond paste:

• Canned Potatoes Solids and Liquids have 1.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 76 times more Vitamin C than Almond paste.
• While Almond paste contains 2.4 times more Vitamin B1, 20.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 14.6 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Potatoes with Liquids vs Almond paste:

• Canned Potatoes Solids and Liquids have 24.1 times more Sodium and 6.2 times more Water than Almond paste.
• While Almond paste contains 4.4 times more Calcium, 6.5 times more Copper, 2.2 times more Iron, 9.3 times more Magnesium, 12.1 times more Manganese, 11.7 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 3.8 times more Zinc than Canned Potatoes Solids and Liquids.

Comparison of macro-nutrients per 100 grams:

• Almond paste contains 10.4 times more Energy, 252.2 times more Fat, 90.7 times more Saturated Fat, 18.1 times more Omega 3, 159.3 times more Omega 6, 4.8 times more Carbohydrate, 3.4 times more Fiber and 7.5 times more Protein than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.