Comparing Nutrients in 300 calories Oven-heated Frozen Potato PuffsVS Roasted Almonds

Weight per 300 calories

Oven-heated Frozen Potato Puffs

156g

Roasted Almonds

50.2g

Dry Roasted Almonds have 3.1 times more energy per unit of mass than Oven-heated Frozen Potato Puffs, which is very high in comparison to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Roasted Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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14.6%14g

Fat

27%26.4g

14 gvs26.4 g

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

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8.1%2.6g

Saturated Fat

6.4%2.05g

2.6 gvs2.05 g

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

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20%0.32g

Omega 3

0.31%0.005g

0.32 gvs0.005 g

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

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19.7%3.35g

Omega 6

38.2%6.5g

3.35 gvs6.5 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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33%42.6g

Carbohydrate

8.1%10.5g

42.6 gvs10.5 g

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

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0.58%0.42g

Sugars

3.36%2.44g

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

0.42 gvs2.44 g

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

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0%0g

Fructose

0.007%0.005g

≤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 gvs0.005 g

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

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%0.3g

Glucose

%0.005g

0.3 gvs0.005 g

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

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%0.13g

Sucrose

%2.4g

0.13 gvs2.4 g

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

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8.22%3.13g

Fiber

14.4%5.47g

3.13 gvs5.47 g

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

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5.94%3.33g

Protein

18.8%10.5g

3.33 gvs10.5 g

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

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Vitamins

Oven-heated Frozen Potato Puffsvs Roasted Almonds

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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9%0.11mg

Vitamin B1

3.2%0.039mg

Thiamine

0.11 mgvs0.039 mg

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

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4.45%0.058mg

Vitamin B2

46%0.6mg

Riboflavin

0.058 mgvs0.6 mg

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

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14%2.26mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

2.26 mgvs1.82 mg

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

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10%0.5mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.5 mgvs0.16 mg

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

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14.5%0.19mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.19 mgvs0.068 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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9%36μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

36 μgvs27.6 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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6.94%6.25mg

Vitamin C

0%0mg

Ascorbic acid

6.25 mgvs0 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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2.7%0.41mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

0.41 mgvs12 mg

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

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4.8%5.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.8 μgvs0 μg

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

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Minerals

Oven-heated Frozen Potato Puffsvs Roasted Almonds

2.2%22mg

Calcium

13.4%134mg

22 mgvs134 mg

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

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13.7%0.12mg

Copper

61.3%0.55mg

0.12 mgvs0.55 mg

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

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0.25%9.84μg

Fluoride

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

9.84 μgvsNA μg

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

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11.3%0.91mg

Iron

23.4%1.87mg

0.91 mgvs1.87 mg

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

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6.32%26.6mg

Magnesium

33.3%140mg

26.6 mgvs140 mg

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

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8.63%0.2mg

Manganese

48.7%1.1mg

0.2 mgvs1.1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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18.8%131mg

Phosphorus

33.8%236mg

131 mgvs236 mg

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

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13%448mg

Potassium

10.5%358mg

448 mgvs358 mg

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

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1.14%0.63μg

Selenium

1.82%1μg

0.63 μgvs1 μg

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

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48.2%723mg

Sodium

0.1%1.5mg

723 mgvs1.5 mg

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

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4.26%0.47mg

Zinc

15%1.66mg

0.47 mgvs1.66 mg

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

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2.5%93g

Water

0.033%1.2g

93 gvs1.2 g

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

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Lets compare vitamin content per 300 calories of Oven-heated Frozen Potato Puffs vs Roasted Almonds:

Oven-heated Frozen Potato Puffs have 2.8 times more Vitamin B1, 1.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 10.4 times more Vitamin B2 and 29.5 times more Vitamin E than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Potato Puffs vs Roasted Almonds:

Oven-heated Frozen Potato Puffs have 1.3 times more Potassium and 480.7 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6.1 times more Calcium, 4.5 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 5.6 times more Manganese, 1.8 times more Phosphorus and 3.5 times more Zinc than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs as well as Dry Roasted Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Oven-heated Frozen Potato Puffs have 1.3 times more Saturated Fat, 64.2 times more Omega 3 and 4 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.9 times more Fat, 1.9 times more Omega 6, 5.8 times more Sugars, 1.7 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Oven-heated Frozen Potato Puffs as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oven-heated Frozen Potato PuffsVS Cooked Frozen PotatoesRoasted AlmondsVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Oven-heated Frozen Potato PuffsVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: