Comparing Nutrients in 1 kilogram Russet Potatoes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Russet Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	27.2% 790kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	132% 42g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	136% 177g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	62.8% 45.5g	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	3.17% 2.3g	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	% 2.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 43.8g	g per day for Men 19-50 years
Fiber	34.2% 13g	276% 105g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Oil 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	68.3% 0.82mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	91% 1.18mg	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	35% 140μg	67.5% 270μg	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	63.3% 57mg	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	0.67% 0.1mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1061% 9.55mg	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	108% 8.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	1070% 24.6mg	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	78.6% 550mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	123% 4170mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	21.2% 786g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Russet Potatoes vs Oil Roasted Almonds:

• Raw Whole Russet Potatoes have 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 23.7 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 2597 times more Vitamin E than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Oil Roasted Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Whole Russet Potatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Russet Potatoes vs Oil Roasted Almonds:

• Raw Whole Russet Potatoes have 28.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.4 times more Calcium, 9.3 times more Copper, 4.3 times more Iron, 11.9 times more Magnesium, 15.7 times more Manganese, 8.5 times more Phosphorus, 1.7 times more Potassium, 10.3 times more Selenium and 10.6 times more Zinc than Raw Whole Russet Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds contain 7.7 times more Energy, 689.6 times more Fat, 161.8 times more Saturated Fat, 422.5 times more Omega 6, 7.3 times more Sugars, 8.1 times more Fiber and 9.9 times more Protein than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Oil Roasted Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw Whole Russet Potatoes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.