Comparing Nutrients in 14 ounces Almond Flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Almond Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	NA	12.6% 365kcal	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	97% 36.8g	22% 8.33g	38g per day for Men 19-50 years
Protein	186% 104g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Baked White 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	92% 921mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	8.1% 299g	3700g per day for Men 19-50 years

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

• Almond Flour has 2.3 times more Vitamin B1, 17.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 14 oz.

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

• Almond Flour has 23.2 times more Calcium, 7.7 times more Copper, 5 times more Iron, 9.3 times more Magnesium, 9.6 times more Manganese, 6.8 times more Phosphorus, 1.2 times more Potassium, 1.5 times more Selenium and 8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 17.5 times more Water than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 334.7 times more Fat, 4.4 times more Fiber and 12.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Almond Flour.
• Both Almond Flour as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 14 oz.