Comparing Nutrients in 500 calories Oven-heated Frozen Potato PuffsVS Blanched Almonds

Weight per 500 calories

Oven-heated Frozen Potato Puffs

260g

Blanched Almonds

84.7g

Blanched 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 500 calories - Oven-heated Frozen Potato Puffs or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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24.3%23.6g

Fat

46%44.5g

23.6 gvs44.5 g

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

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13.5%4.3g

Saturated Fat

10.5%3.35g

4.3 gvs3.35 g

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

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33.5%0.54g

Omega 3

0.21%0.003g

0.54 gvs0.003 g

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

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33%5.6g

Omega 6

61.6%10.5g

5.6 gvs10.5 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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54.7%71g

Carbohydrate

12%16g

71 gvs16 g

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

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0.97%0.7g

Sugars

5.4%3.92g

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

0.7 gvs3.92 g

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

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0%0g

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 gvs0 g

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

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%0.49g

Glucose

%0.025g

0.49 gvs0.025 g

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

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%0.21g

Sucrose

%3.78g

0.21 gvs3.78 g

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

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13.7%5.2g

Fiber

22%8.4g

5.2 gvs8.4 g

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

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9.9%5.55g

Protein

32.4%18g

5.55 gvs18 g

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

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Vitamins

Oven-heated Frozen Potato Puffsvs Blanched 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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15%0.18mg

Vitamin B1

13.5%0.16mg

Thiamine

0.18 mgvs0.16 mg

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

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7.4%0.096mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.096 mgvs0.6 mg

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

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23.6%3.77mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

3.77 mgvs2.97 mg

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

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16.7%0.83mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.83 mgvs0.27 mg

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

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24.2%0.32mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.32 mgvs0.097 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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15%60μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

60 μgvs41.5 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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11.6%10.4mg

Vitamin C

0%0mg

Ascorbic acid

10.4 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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4.5%0.68mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.68 mgvs20 mg

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

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8.03%9.64μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.64 μgvs0 μg

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

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Minerals

Oven-heated Frozen Potato Puffsvs Blanched Almonds

3.65%36.5mg

Calcium

20%200mg

36.5 mgvs200 mg

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

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23%0.21mg

Copper

97%0.87mg

0.21 mgvs0.87 mg

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

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0.41%16.4μg

Fluoride

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

16.4 μgvsNA μg

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

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19%1.5mg

Iron

34.7%2.78mg

1.5 mgvs2.78 mg

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

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10.5%44.3mg

Magnesium

54%227mg

44.3 mgvs227 mg

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

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14.4%0.33mg

Manganese

67.6%1.56mg

0.33 mgvs1.56 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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31.3%219mg

Phosphorus

58.2%408mg

219 mgvs408 mg

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

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22%747mg

Potassium

16.4%558mg

747 mgvs558 mg

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

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1.9%1.04μg

Selenium

4.93%2.7μg

1.04 μgvs2.7 μg

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

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80.4%1206mg

Sodium

1.07%16mg

1206 mgvs16 mg

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

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7.1%0.78mg

Zinc

23%2.5mg

0.78 mgvs2.5 mg

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

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4.2%155g

Water

0.1%3.82g

155 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Oven-heated Frozen Potato Puffs vs Blanched Almonds:

Oven-heated Frozen Potato Puffs have 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 6.3 times more Vitamin B2 and 29.7 times more Vitamin E than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Blanched Almonds have similar amounts of Vitamin B1 per 500 kcal.
Both Oven-heated Frozen Potato Puffs as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Potato Puffs vs Blanched Almonds:

Oven-heated Frozen Potato Puffs have 1.3 times more Potassium and 74.9 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 5.5 times more Calcium, 4.2 times more Copper, 1.8 times more Iron, 5.1 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus and 3.2 times more Zinc than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Oven-heated Frozen Potato Puffs have 1.3 times more Saturated Fat, 158.3 times more Omega 3 and 4.5 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Fat, 1.9 times more Omega 6, 5.6 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Oven-heated Frozen Potato Puffs as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oven-heated Frozen Potato PuffsVS Cooked Frozen PotatoesBlanched AlmondsVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Oven-heated Frozen Potato PuffsVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Oven-heated Frozen Potato Puffs or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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