Comparing Nutrients in 14 ounces Potato Skin VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Potato Skin	Blanched Almonds	Recommended Dietary Allowance
Energy	7.94% 230kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	26% 9.92g	103% 39.3g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	48.6% 194μg	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	50.3% 45.2mg	0% 0mg	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	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Blanched Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	453% 4.08mg	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	161% 13mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.5% 151mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Potato Skin vs Blanched Almonds:

• Raw Potato Skin has 2.1 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Vitamin B1, 18.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.9 times more Vitamin B9 than Raw Potato Skin.
• Both Raw Potato Skin and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Potato Skin as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Potato Skin vs Blanched Almonds:

• Raw Potato Skin has 18.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 7.9 times more Calcium, 2.4 times more Copper, 11.7 times more Magnesium, 3 times more Manganese, 12.7 times more Phosphorus, 1.6 times more Potassium, 10.7 times more Selenium, 1.9 times more Sodium and 8.5 times more Zinc than Raw Potato Skin.
• Both Raw Potato Skin and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds contain 10.2 times more Energy, 525.2 times more Fat, 152 times more Saturated Fat, 386.4 times more Omega 6, 1.5 times more Carbohydrate, 4 times more Fiber and 8.3 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.