Comparing Nutrients in 1 kilogram Almonds VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Potatoes	10%	1%	89%

Macro Nutrients

	Almonds	Potatoes	Recommended Dietary Allowance
Energy	200% 5790kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	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	166% 216g	135% 175g	130g per day for Men 19-50 years
Sugars	60% 43.5g	11.3% 8.2g	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	1.5% 1.1g	3.6% 2.6g	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	% 1.7g	% 3.1g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 1.7g	g per day for Men 19-50 years
Fiber	329% 125g	55.3% 21g	38g per day for Men 19-50 years
Protein	378% 212g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	37.5% 150μg	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	219% 197mg	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	1709% 256mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Potatoes	Recommended Dietary Allowance
Calcium	269% 2690mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	122% 1.1mg	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	464% 37mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	66.5% 1.53mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	21.4% 793g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Potatoes:

• Almonds have 2.5 times more Vitamin B1, 35.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B9 and 2563 times more Vitamin E than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Potatoes:

• Almonds have 22.4 times more Calcium, 9.4 times more Copper, 4.6 times more Iron, 11.7 times more Magnesium, 14.2 times more Manganese, 8.4 times more Phosphorus, 1.7 times more Potassium, 10.3 times more Selenium and 10.4 times more Zinc than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 18 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 7.5 times more Energy, 554.8 times more Fat, 152.1 times more Saturated Fat, 385.1 times more Omega 6, 1.2 times more Carbohydrate, 5.3 times more Sugars, 6 times more Fiber and 10.3 times more Protein than Raw Whole Potatoes.
• Both Almonds as well as Raw Whole Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.