Comparing Nutrients in 1 pound Almond paste VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
White Potatoes	10%	1%	89%

Macro Nutrients

	Almond paste	White Potatoes	Recommended Dietary Allowance
Energy	71.6% 2077kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	55% 71.3g	130g per day for Men 19-50 years
Sugars	227% 164g	7.2% 5.2g	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	2.13% 1.54g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.27g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	73% 41g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Almond paste	White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	71% 0.92mg	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	82.8% 331μg	20.4% 81.6μg	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	0.5% 0.45mg	46% 41.3mg	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	409% 61.4mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	White Potatoes	Recommended Dietary Allowance
Calcium	78% 780mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	58.5% 0.53mg	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	91% 7.26mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	28.6% 0.66mg	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	167% 1170mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.73% 64g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS White Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs White Potatoes:

• 1 pound of Almond paste has 12.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B9 and 1354 times more Vitamin E than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 2.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 91 times more Vitamin C than Almond paste.
• Both Almond paste and White Potatoes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• 1 pound of White Potatoes have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almond paste vs White Potatoes:

• 1 pound of Almond paste has 19.1 times more Calcium, 3.9 times more Copper, 3.1 times more Iron, 6.2 times more Magnesium, 5.9 times more Manganese, 4.2 times more Phosphorus, 14 times more Selenium and 5.1 times more Zinc than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 1.3 times more Potassium and 5.8 times more Water than Almond paste.
• 1 pound of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 6.6 times more Energy, 277.4 times more Fat, 101.1 times more Saturated Fat, 19.9 times more Omega 3, 174.3 times more Omega 6, 3 times more Carbohydrate, 31.5 times more Sugars, 2 times more Fiber and 5.4 times more Protein than White Potatoes.
• 1 pound of White Potatoes provide inadequate amounts of Omega 3 and Omega 6