Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Almond Flour	17%	73%	10%

Macro Nutrients

	Baked Red Potatoes	Almond Flour	Recommended Dietary Allowance
Energy	30% 870kcal	NA	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	518% 502g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	125% 162g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	244% 93g	38g per day for Men 19-50 years
Protein	41% 23g	468% 262g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Almond Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	575% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2303% 691μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	95% 378μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Almond Flour	Recommended Dietary Allowance
Calcium	9% 90mg	232% 2320mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	1083% 9.75mg	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	87.5% 7mg	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	787% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	802% 361μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 720mg	731% 5120mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	196% 6670mg	3400mg per day for Men 19-50 years
Selenium	NA	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	255% 28mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.17% 43.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Almond Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Almond Flour:

• 1 kilogram of Baked Red Potatoes has 2.1 times more Vitamin B6 than Almond Flour.
• While 1 kg of Almond Flour contains 1.6 times more Vitamin B1, 15 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Almond Flour:

• 1 kilogram of Baked Red Potatoes has 17.7 times more Water than Almond Flour.
• While 1 kg of Almond Flour contains 25.8 times more Calcium, 5.6 times more Copper, 4.6 times more Iron, 9 times more Magnesium, 10.5 times more Manganese, 7.1 times more Phosphorus and 7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Almond Flour contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.2 times more Carbohydrate than Almond Flour.
• While 1 kg of Almond Flour contains 334.7 times more Fat, 5.2 times more Fiber and 11.4 times more Protein than Baked Whole Red Potatoes.