Comparing Nutrients in 1 kilogram Baked Potato Skin VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Baked Potato Skin	Almonds	Recommended Dietary Allowance
Energy	68.3% 1980kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	119% 38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	166% 216g	130g per day for Men 19-50 years
Sugars	19.3% 14g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	208% 79g	329% 125g	38g per day for Men 19-50 years
Protein	76.6% 43g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	110% 440μg	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	150% 135mg	0% 0mg	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	2.67% 0.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Almonds	Recommended Dietary Allowance
Calcium	34% 340mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	1146% 10.3mg	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	880% 70.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	144% 1010mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	284% 31mg	11mg per day for Men 19-50 years
Water	12.8% 473g	1.2% 44g	3700g per day for Men 19-50 years

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

• Baked Potato Skin has 1.8 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B1, 10.7 times more Vitamin B2, 2 times more Vitamin B9 and 640.8 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Baked Potato Skin as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Almonds:

• Baked Potato Skin has 1.9 times more Iron, 21 times more Sodium and 10.7 times more Water than Almonds.
• While Almonds contain 7.9 times more Calcium, 1.3 times more Copper, 6.3 times more Magnesium, 3.5 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium and 6.4 times more Zinc than Baked Potato Skin.

Comparison of macro-nutrients per 1 kilogram:

• Baked Potato Skin has 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.9 times more Energy, 499.3 times more Fat, 146.2 times more Saturated Fat, 385.1 times more Omega 6, 3.1 times more Sugars, 1.6 times more Fiber and 4.9 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.