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Comparing Nutrients in 1 kilogram Potato SkinVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Potato Skin
17%
1%
82%
Roasted Almonds
13%
74%
13%
1 kg ▼

Macro Nutrients

20%580kcal
Energy
206%5980kcal
580 kcalvs5980 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.03%1g
Fat
542%525g
1 gvs525 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.81%0.26g
Saturated Fat
128%41g
0.26 gvs41 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.25%0.1g
Omega 3
6.25%0.1g
0.1 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.32g
Omega 6
761%129g
0.32 gvs129 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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96%124g
Carbohydrate
162%210g
124 gvs210 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
67%48.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs48.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.14%0.1g
≤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]
NA gvs0.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%47.5g
NA gvs47.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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65.8%25g
Fiber
287%109g
25 gvs109 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46%25.7g
Protein
374%210g
25.7 gvs210 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg
Vitamin B1
64%0.77mg
Thiamine
0.21 mgvs0.77 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.2%0.38mg
Vitamin B2
921%12mg
Riboflavin
0.38 mgvs12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.6%10.3mg
Vitamin B3
227%36.4mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs36.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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60.4%3.02mg
Vitamin B5
64.2%3.2mg
Pantothenic acid
3.02 mgvs3.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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184%2.4mg
Vitamin B6
105%1.36mg
Pyridoxine
2.4 mgvs1.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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42.5%170μg
Vitamin B9
138%550μg
Folates and Folic Acid
170 μgvs550 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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127%114mg
Vitamin C
0%0mg
Ascorbic acid
114 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
1593%239mg
Tocopherols and Tocotrienols
NA mgvs239 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

30%300mg
Calcium
268%2680mg
300 mgvs2680 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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470%4.23mg
Copper
1221%11mg
4.23 mgvs11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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405%32.4mg
Iron
466%37.3mg
32.4 mgvs37.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54.8%230mg
Magnesium
664%2790mg
230 mgvs2790 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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262%6mg
Manganese
970%22.3mg
6 mgvs22.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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54.3%380mg
Phosphorus
673%4710mg
380 mgvs4710 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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121%4130mg
Potassium
210%7130mg
4130 mgvs7130 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg
Selenium
36.4%20μg
3 μgvs20 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.67%100mg
Sodium
2%30mg
100 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg
Zinc
301%33mg
3.5 mgvs33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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22.5%833g
Water
0.65%24g
833 gvs24 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Potato Skin vs Roasted Almonds:
Comparing minerals per 1 kilogram for Potato Skin vs Roasted Almonds:
Comparison of macro-nutrients per 1 kilogram:



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