Comparing Nutrients in 1 kilogram Almonds VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Almonds	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	200% 5790kcal	32.8% 950kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	165% 214g	130g per day for Men 19-50 years
Sugars	60% 43.5g	15% 11g	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	4.4% 3.2g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 3.9g	g per day for Men 19-50 years
Fiber	329% 125g	60.5% 23g	38g per day for Men 19-50 years
Protein	378% 212g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	272% 3.54mg	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	65% 260μg	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	92% 83mg	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	4.67% 0.7mg	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	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	269% 2690mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.3% 452μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	99% 2.28mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	20% 745g	3700g per day for Men 19-50 years

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

• Almonds have 3.1 times more Vitamin B1, 23.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 366.1 times more Vitamin E than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Baked Russet Potatoes:

• Almonds have 14.9 times more Calcium, 9.6 times more Copper, 3.5 times more Iron, 9 times more Magnesium, 9.6 times more Manganese, 6.8 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium and 8.9 times more Zinc than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 16.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 6.1 times more Energy, 384.1 times more Fat, 118.8 times more Saturated Fat, 300.6 times more Omega 6, 4 times more Sugars, 5.4 times more Fiber and 8 times more Protein than Baked Whole Russet Potatoes.
• Both Almonds and Baked Whole Russet Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Baked Whole Russet Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.