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

Weight per 500 calories

Oven-heated Frozen Potato Puffs

260g

Oil Roasted Almonds

82.4g

Oil Roasted Almonds have 3.2 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 Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Oil Roasted Almonds

13%

76%

11%

500 kcal ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Oil Roasted 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

47%45.4g

23.6 gvs45.4 g

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

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13.5%4.3g

Saturated Fat

11%3.47g

4.3 gvs3.47 g

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

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33.5%0.54g

Omega 3

0%0g

0.54 gvs0 g

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

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33%5.6g

Omega 6

65.5%11g

5.6 gvs11 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

11.2%14.6g

71 gvs14.6 g

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

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0.97%0.7g

Sugars

5.17%3.75g

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

0.7 gvs3.75 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

%0.033g

0.49 gvs0.033 g

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

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%0.21g

Sucrose

%3.6g

0.21 gvs3.6 g

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

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13.7%5.2g

Fiber

22.8%8.65g

5.2 gvs8.65 g

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

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9.9%5.55g

Protein

31.2%17.5g

5.55 gvs17.5 g

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

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Vitamins

Oven-heated Frozen Potato Puffsvs Oil 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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15%0.18mg

Vitamin B1

6.3%0.076mg

Thiamine

0.18 mgvs0.076 mg

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

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7.4%0.096mg

Vitamin B2

49.5%0.64mg

Riboflavin

0.096 mgvs0.64 mg

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

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23.6%3.77mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

3.77 mgvs3 mg

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

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16.7%0.83mg

Vitamin B5

3.77%0.19mg

Pantothenic acid

0.83 mgvs0.19 mg

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

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24.2%0.32mg

Vitamin B6

7.48%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

5.56%22.2μg

Folates and Folic Acid

60 μgvs22.2 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

143%21.4mg

Tocopherols and Tocotrienols

0.68 mgvs21.4 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 Oil Roasted Almonds

3.65%36.5mg

Calcium

24%240mg

36.5 mgvs240 mg

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

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23%0.21mg

Copper

87.4%0.79mg

0.21 mgvs0.79 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

38%3.03mg

1.5 mgvs3.03 mg

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

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10.5%44.3mg

Magnesium

53.7%226mg

44.3 mgvs226 mg

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

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14.4%0.33mg

Manganese

88%2.03mg

0.33 mgvs2.03 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

55%384mg

219 mgvs384 mg

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

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22%747mg

Potassium

17%576mg

747 mgvs576 mg

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

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1.9%1.04μg

Selenium

6.14%3.38μg

1.04 μgvs3.38 μg

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

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80.4%1206mg

Sodium

0.055%0.82mg

1206 mgvs0.82 mg

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

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7.1%0.78mg

Zinc

23%2.53mg

0.78 mgvs2.53 mg

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

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4.2%155g

Water

0.062%2.3g

155 gvs2.3 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 Oil Roasted Almonds:

Oven-heated Frozen Potato Puffs have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 6.7 times more Vitamin B2 and 31.6 times more Vitamin E than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs as well as Oil Roasted 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 Oil Roasted Almonds:

Oven-heated Frozen Potato Puffs have 1.3 times more Potassium and 1463.8 times more Sodium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 6.6 times more Calcium, 3.8 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 6.1 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Selenium and 3.2 times more Zinc than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 500 calories:

Oven-heated Frozen Potato Puffs have 1.2 times more Saturated Fat, more Omega 3 and 4.9 times more Carbohydrate than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.9 times more Fat, 2 times more Omega 6, 5.3 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 Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Oven-heated Frozen Potato Puffs as well as Oil Roasted 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 PotatoesOil Roasted AlmondsVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: