Comparing Nutrients in 1 kilogram Roasted Almonds VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Roasted Almonds	Boiled Potato Skin	Recommended Dietary Allowance
Energy	206% 5980kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	132% 172g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	87% 33g	38g per day for Men 19-50 years
Protein	374% 210g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled 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	64% 0.77mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	184% 2.4mg	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	138% 550μg	25% 100μg	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	57.8% 52mg	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	1593% 239mg	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

	Roasted Almonds	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	268% 2680mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	976% 8.78mg	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	466% 37.3mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	582% 13.4mg	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	673% 4710mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Boiled Potato Skin:

• 1 kilogram of Roasted Almonds has 2.4 times more Vitamin B1, 33.3 times more Vitamin B2, 3 times more Vitamin B3 and 5.5 times more Vitamin B9 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.8 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Boiled Potato Skin:

• 1 kilogram of Roasted Almonds has 6 times more Calcium, 1.3 times more Copper, 9.3 times more Magnesium, 1.7 times more Manganese, 8.7 times more Phosphorus, 1.8 times more Potassium, 6.7 times more Selenium and 7.5 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.6 times more Iron and 32.3 times more Water than Dry Roasted Almonds.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 7.7 times more Energy, 525.4 times more Fat, 157.4 times more Saturated Fat, 404.5 times more Omega 6, 1.2 times more Carbohydrate, 3.3 times more Fiber and 7.3 times more Protein than Boiled Potato Skin.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 in one kilogram.