Comparing Nutrients in 1 kilogram Microwaved Potato Flesh VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Microwaved Potato Flesh	Roasted Almonds	Recommended Dietary Allowance
Energy	34.5% 1000kcal	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	179% 233g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	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	42% 16g	287% 109g	38g per day for Men 19-50 years
Protein	37.5% 21g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	30% 120μg	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	168% 151mg	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	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh	Roasted Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	51.3% 4.1mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	156% 1090mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	20% 736g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Potato Flesh 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 Microwaved Potato Flesh vs Roasted Almonds:

• 1 kilogram of Microwaved Potato Flesh has 1.7 times more Vitamin B1, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 47.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.6 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• 1 kilogram of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Microwaved Potato, Flesh Only no Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potato Flesh vs Roasted Almonds:

• 1 kg of Dry Roasted Almonds contains 53.6 times more Calcium, 4.6 times more Copper, 9.1 times more Iron, 11.2 times more Magnesium, 13.1 times more Manganese, 4.3 times more Phosphorus, 1.7 times more Potassium, 5 times more Selenium and 10 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• 1 kilogram of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 6 times more Energy, 525.4 times more Fat, 157.4 times more Saturated Fat, 404.5 times more Omega 6, 6.8 times more Fiber and 10 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Microwaved Potato Flesh provide inadequate amounts of Omega 6
• Both Microwaved Potato, Flesh Only no Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.