Comparing Nutrients in 1 kilogram Blanched Almonds VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Potatoes	10%	1%	89%

Macro Nutrients

	Blanched Almonds	Potatoes	Recommended Dietary Allowance
Energy	203% 5900kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	135% 175g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 3.1g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 1.7g	g per day for Men 19-50 years
Fiber	261% 99g	55.3% 21g	38g per day for Men 19-50 years
Protein	382% 214g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	229% 2.98mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Potatoes	Recommended Dietary Allowance
Calcium	236% 2360mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	66.5% 1.53mg	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	687% 4810mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	21.4% 793g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.4 times more Vitamin B1, 22.2 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B9 and 2375 times more Vitamin E than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Whole Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Blanched 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 Blanched Almonds vs Potatoes:

• Blanched Almonds have 19.7 times more Calcium, 9.3 times more Copper, 4 times more Iron, 11.7 times more Magnesium, 12 times more Manganese, 8.4 times more Phosphorus, 1.6 times more Potassium, 8 times more Selenium, 3.2 times more Sodium and 9.9 times more Zinc than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 17.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 7.7 times more Energy, 583.6 times more Fat, 158.1 times more Saturated Fat, 386.4 times more Omega 6, 5.6 times more Sugars, 4.7 times more Fiber and 10.4 times more Protein than Raw Whole Potatoes.
• Both Blanched Almonds and Raw Whole Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Blanched Almonds as well as Raw Whole Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.