Comparing Nutrients in 14 ounces Baked Red Potatoes VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Baked Red Potatoes VS Almond Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Baked Red Potatoes have 2.1 times more Vitamin B6 than Almond Flour.
• While 14 oz of Almond Flour contain 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.

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

• 14 ounces of Baked Red Potatoes have 17.7 times more Water than Almond Flour.
• While 14 oz of Almond Flour contain 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 and 7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Almond Flour contain similar levels of Potassium per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 1.2 times more Carbohydrate than Almond Flour.
• While 14 oz of Almond Flour contain 334.7 times more Fat, 5.2 times more Fiber and 11.4 times more Protein than Baked Whole Red Potatoes.