Comparing Nutrients in 14 ounces Potato Skin VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Potato Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.94% 230kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	110% 41.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Potato Skin have 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.4 times more Vitamin B1, 20.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Oil Roasted Almonds:

• 14 ounces of Potato Skin have 29.7 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 9.7 times more Calcium, 2.3 times more Copper, 11.9 times more Magnesium, 4.1 times more Manganese, 12.3 times more Phosphorus, 1.7 times more Potassium, 13.7 times more Selenium and 8.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Oil Roasted Almonds contain similar levels of Iron per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Almonds contain 10.5 times more Energy, 551.7 times more Fat, 161.8 times more Saturated Fat, 422.5 times more Omega 6, 1.4 times more Carbohydrate, 4.2 times more Fiber and 8.3 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.