Comparing Nutrients in 14 ounces Almond Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	NA	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	97% 36.8g	19% 7.14g	38g per day for Men 19-50 years
Protein	186% 104g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	92% 921mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	76.7% 0.69mg	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	160% 12.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Baked Red Potatoes:

• Almond Flour has 1.6 times more Vitamin B1, 15 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B6 than Almond Flour.

Comparing minerals per 14 ounces for Almond Flour vs Baked Red Potatoes:

• Almond Flour has 25.8 times more Calcium, 5.6 times more Copper, 4.6 times more Iron, 9 times more Magnesium, 10.5 times more Manganese, 7.1 times more Phosphorus, 1.2 times more Potassium and 7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 17.7 times more Water than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 334.7 times more Fat, 5.2 times more Fiber and 11.4 times more Protein than Baked Whole Red Potatoes.
• Both Almond Flour and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Almond Flour as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 14 oz.