Comparing Nutrients in 1 kilogram Plain Almond Butter VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Potato Skin	17%	1%	82%

Macro Nutrients

	Plain Almond Butter	Potato Skin	Recommended Dietary Allowance
Energy	212% 6140kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	96% 124g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	0% 0g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.4g	NA	g per day for Men 19-50 years
Fiber	271% 103g	65.8% 25g	38g per day for Men 19-50 years
Protein	374% 210g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	42.5% 170μg	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	127% 114mg	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	1614% 242mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Potato Skin	Recommended Dietary Allowance
Calcium	347% 3470mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	470% 4.23mg	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	436% 35mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	262% 6mg	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	726% 5080mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Plain Almond Butter versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plain Almond Butter vs Potato Skin:

• 1 kilogram of Plain Almond Butter has 2 times more Vitamin B1, 24.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 3.1 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.3 times more Vitamin B6 and more Vitamin C than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Plain Almond Butter no Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plain Almond Butter vs Potato Skin:

• 1 kilogram of Plain Almond Butter has 11.6 times more Calcium, 2.2 times more Copper, 12.1 times more Magnesium, 3.5 times more Manganese, 13.4 times more Phosphorus, 1.8 times more Potassium, 8 times more Selenium and 9.4 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 50.8 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Potato Skin contain similar levels of Iron per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter has 10.6 times more Energy, 555 times more Fat, 159.7 times more Saturated Fat, 425.2 times more Omega 6, 1.5 times more Carbohydrate, 4.1 times more Fiber and 8.2 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Plain Almond Butter no Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 in one kilogram.