Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Baked Red Potatoes	Plain Almond Butter	Recommended Dietary Allowance
Energy	30% 870kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	145% 188g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	61% 44.3g	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	0% 0g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 43.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	271% 103g	38g per day for Men 19-50 years
Protein	41% 23g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	133% 530μg	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	140% 126mg	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	5.33% 0.8mg	1614% 242mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Plain Almond Butter	Recommended Dietary Allowance
Calcium	9% 90mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	1038% 9.34mg	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	436% 35mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	927% 21.3mg	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	103% 720mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	299% 33mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Plain Almond Butter per 1 kg

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

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

• 1 kilogram of Baked Red Potatoes has 1.8 times more Vitamin B1, 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 18.8 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9 and 302.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Plain Almond Butter provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Red Potatoes has 46.8 times more Water than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 38.6 times more Calcium, 5.4 times more Copper, 5 times more Iron, 10 times more Magnesium, 12.3 times more Manganese, 7.1 times more Phosphorus, 1.4 times more Potassium and 8.2 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plain Almond Butter no Salt contains 7.1 times more Energy, 370 times more Fat, 103.8 times more Saturated Fat, 277.7 times more Omega 6, 3.1 times more Sugars, 5.7 times more Fiber and 9.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Plain Almond Butter offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in one kilogram.