Comparing Nutrients in 14 ounces Almonds VS Baked Potato Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Almonds	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	141% 183g	130g per day for Men 19-50 years
Sugars	24% 17.3g	7.66% 5.56g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	150% 84g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	360% 3.24mg	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	184% 14.7mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	106% 2.44mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Baked Potato Skin with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Baked Potato Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Baked Potato Skin with Salt:

• 14 ounces of Almonds have 1.7 times more Vitamin B1, 10.7 times more Vitamin B2, 2 times more Vitamin B9 and 640.8 times more Vitamin E than Baked Potato Skin with Salt.
• While 14 oz of Baked Potatoes Skin with Salt contain 1.8 times more Vitamin B5, 4.5 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Baked Potato Skin with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almonds have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin with Salt have insufficient amounts of Vitamin E
• Both Almonds as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Baked Potato Skin with Salt:

• 14 ounces of Almonds have 7.9 times more Calcium, 1.3 times more Copper, 6.3 times more Magnesium, 3.5 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium and 6.4 times more Zinc than Baked Potato Skin with Salt.
• While 14 oz of Baked Potatoes Skin with Salt contain 1.9 times more Iron and 257 times more Sodium than Almonds.
• 14 ounces of Baked Potato Skin with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 2.9 times more Energy, 499.3 times more Fat, 146.2 times more Saturated Fat, 385.1 times more Omega 6, 3.1 times more Sugars, 1.6 times more Fiber and 4.9 times more Protein than Baked Potato Skin with Salt.
• While 14 oz of Baked Potatoes Skin with Salt contain 2.1 times more Carbohydrate than Almonds.
• 14 ounces of Baked Potato Skin with Salt provide inadequate amounts of Omega 6
• Both Almonds as well as Baked Potatoes Skin with Salt provide inadequate amounts of Omega 3 in 14 ounces.