Comparing Nutrients in 14 ounces Russet Potatoes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Energy	11% 314kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	146% 190g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	198% 144g	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	1.26% 0.91g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	50% 19g	38g per day for Men 19-50 years
Protein	15% 8.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	11% 0.14mg	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	14% 55.6μg	72.4% 290μg	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	25% 22.6mg	0.44% 0.4mg	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	0.26% 0.04mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	200% 1.8mg	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	42.7% 3.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	148% 3.4mg	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	31% 218mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	8.43% 312g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Russet Potatoes vs Almond paste:

• Raw Whole Russet Potatoes have 2.7 times more Vitamin B5, 9.6 times more Vitamin B6, 57 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 12.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B9 and 1354 times more Vitamin E than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Almond paste have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Whole Russet Potatoes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Russet Potatoes vs Almond paste:

• Raw Whole Russet Potatoes have 1.3 times more Potassium and 5.6 times more Water than Almond paste.
• While Almond paste contains 13.2 times more Calcium, 4.4 times more Copper, 1.9 times more Iron, 5.7 times more Magnesium, 5.5 times more Manganese, 4.7 times more Phosphorus, 10.5 times more Selenium and 5.1 times more Zinc than Raw Whole Russet Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Almond paste contains 5.8 times more Energy, 346.8 times more Fat, 101.1 times more Saturated Fat, 19.9 times more Omega 3, 174.3 times more Omega 6, 2.6 times more Carbohydrate, 58.5 times more Sugars, 3.7 times more Fiber and 4.2 times more Protein than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.