Comparing Nutrients in 1 kilogram Roasted Almonds VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Roasted Almonds	Microwaved Potatoes	Recommended Dietary Allowance
Energy	206% 5980kcal	36.2% 1050kcal	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	186% 242g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	374% 210g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Microwaved Potatoes	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	268% 2680mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	127% 2.92mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	19.5% 720g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 37.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.6 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Microwaved Potatoes:

• Dry Roasted Almonds have 24.4 times more Calcium, 3.3 times more Copper, 3 times more Iron, 10.3 times more Magnesium, 7.6 times more Manganese, 4.5 times more Phosphorus, 1.6 times more Potassium, 5 times more Selenium and 9.2 times more Zinc than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 29.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 5.7 times more Energy, 525.4 times more Fat, 157.4 times more Saturated Fat, 404.5 times more Omega 6, 4.7 times more Fiber and 8.6 times more Protein than Whole Microwaved Potatoes.
• Both Dry Roasted Almonds and Whole Microwaved Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Dry Roasted Almonds as well as Whole Microwaved Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.