Comparing Nutrients in 100 calories AlmondsVS Oven-heated Frozen Potato Puffs

Weight per 100 calories

Almonds

17.3g

Oven-heated Frozen Potato Puffs

52g

Almonds have 3 times more energy per 100g than Oven-heated Frozen Potato Puffs. It has very high energy density when compared to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Which food has more nutrients per 100 calories - Almonds or Oven-heated Frozen Potato Puffs?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Oven-heated Frozen Potato Puffs

41%

55%

100 kcal ▼

Macro Nutrients

Almondsvs Oven-heated Frozen Potato Puffs

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.9%8.62g

Fat

4.86%4.7g

8.62 gvs4.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.66g

Saturated Fat

2.7%0.86g

0.66 gvs0.86 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.032%0.001g

Omega 3

6.7%0.11g

0.001 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.5%2.13g

Omega 6

6.57%1.1g

2.13 gvs1.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.86%3.72g

Carbohydrate

11%14.2g

3.72 gvs14.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.75g

Sugars

0.19%0.14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.75 gvs0.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.026%0.019g

Fructose

0%0g

≤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]

0.019 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.029g

Glucose

%0.099g

0.029 gvs0.099 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.68g

Sucrose

%0.042g

0.68 gvs0.042 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.7%2.16g

Fiber

2.74%1.04g

2.16 gvs1.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.52%3.65g

Protein

2%1.1g

3.65 gvs1.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Oven-heated Frozen Potato Puffs

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.95%0.035mg

Vitamin B1

3%0.036mg

Thiamine

0.035 mgvs0.036 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B2

1.5%0.019mg

Riboflavin

0.2 mgvs0.019 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg

Vitamin B3

4.7%0.75mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.75 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.63%0.081mg

Vitamin B5

3.33%0.17mg

Pantothenic acid

0.081 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.82%0.024mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.024 mgvs0.063 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.9%7.6μg

Vitamin B9

3%12μg

Folates and Folic Acid

7.6 μgvs12 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

2.3%2.1mg

Ascorbic acid

0 mgvs2.1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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29.5%4.43mg

Vitamin E

0.9%0.14mg

Tocopherols and Tocotrienols

4.43 mgvs0.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1.6%1.93μg

Phytomenadione or phylloquinone

0 μgvs1.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Oven-heated Frozen Potato Puffs

4.65%46.5mg

Calcium

0.73%7.3mg

46.5 mgvs7.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.8%0.18mg

Copper

4.57%0.041mg

0.18 mgvs0.041 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.082%3.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs3.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8%0.64mg

Iron

3.78%0.3mg

0.64 mgvs0.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.6mg

Magnesium

2.1%8.85mg

46.6 mgvs8.85 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.4%0.38mg

Manganese

2.88%0.066mg

0.38 mgvs0.066 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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17.4%7.82μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

7.82 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%83mg

Phosphorus

6.25%43.8mg

83 mgvs43.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.72%127mg

Potassium

4.4%149mg

127 mgvs149 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg

Selenium

0.38%0.21μg

0.71 μgvs0.21 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.012%0.17mg

Sodium

16%241mg

0.17 mgvs241 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.9%0.54mg

Zinc

1.42%0.16mg

0.54 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.021%0.76g

Water

0.84%31g

0.76 gvs31 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Almonds vs Oven-heated Frozen Potato Puffs:

Almonds have 10.2 times more Vitamin B2 and 32.7 times more Vitamin E than Oven-heated Frozen Potato Puffs.
While Oven-heated Frozen Potato Puffs contain 2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Almonds as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Oven-heated Frozen Potato Puffs:

Almonds have 6.4 times more Calcium, 4.3 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 5.7 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Selenium and 3.4 times more Zinc than Oven-heated Frozen Potato Puffs.
While Oven-heated Frozen Potato Puffs contain 1396.2 times more Sodium than Almonds.
Both Almonds and Oven-heated Frozen Potato Puffs have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 1.8 times more Fat, 1.9 times more Omega 6, 5.3 times more Sugars, 2.1 times more Fiber and 3.3 times more Protein than Oven-heated Frozen Potato Puffs.
While Oven-heated Frozen Potato Puffs contain 1.3 times more Saturated Fat, 207.1 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
Both Almonds and Oven-heated Frozen Potato Puffs have similar amounts of Energy per 100 kcal.
Both Almonds as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsOven-heated Frozen Potato PuffsVS Blanched AlmondsAlmondsVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Cooked Frozen Potatoes

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Oven-heated Frozen Potato Puffs

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Oven-heated Frozen Potato Puffs?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: