Comparing Nutrients in 1 kilogram Baked Potato Skin VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Baked Potato Skin	Roasted Almonds	Recommended Dietary Allowance
Energy	68.3% 1980kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	128% 41g	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	1.9% 0.32g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	162% 210g	130g per day for Men 19-50 years
Sugars	19.3% 14g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	208% 79g	287% 109g	38g per day for Men 19-50 years
Protein	76.6% 43g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	105% 1.36mg	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	55% 220μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	34% 340mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	970% 22.3mg	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	144% 1010mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	301% 33mg	11mg per day for Men 19-50 years
Water	12.8% 473g	0.65% 24g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Baked Potato Skin has 1.6 times more Vitamin B1, 2.7 times more Vitamin B5, 4.5 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 11.3 times more Vitamin B2, 2.5 times more Vitamin B9 and 597.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Roasted Almonds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 1.9 times more Iron than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 7.9 times more Calcium, 1.3 times more Copper, 6.5 times more Magnesium, 3.6 times more Manganese, 4.7 times more Phosphorus, 2.9 times more Selenium and 6.8 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Roasted Almonds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 2.2 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3 times more Energy, 525.4 times more Fat, 157.4 times more Saturated Fat, 404.5 times more Omega 6, 3.5 times more Sugars, 1.4 times more Fiber and 4.9 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.