Comparing Nutrients in 1 pound Almonds VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Almonds	Baked Potatoes	Recommended Dietary Allowance
Energy	91% 2626kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	73.8% 96g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	7.4% 5.35g	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	0.69% 0.5g	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	% 0.77g	% 2g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.8g	g per day for Men 19-50 years
Fiber	149% 56.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	171% 96g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	31.8% 127μg	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% 0mg	48.4% 43.5mg	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	775% 116mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked Potatoes	Recommended Dietary Allowance
Calcium	122% 1220mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	59.5% 0.54mg	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	210% 17mg	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	71.4% 2427mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Baked Potatoes:

• Almonds have 3.2 times more Vitamin B1, 23.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 640.8 times more Vitamin E than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 2.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Baked Potatoes:

• Almonds have 17.9 times more Calcium, 8.7 times more Copper, 3.4 times more Iron, 9.6 times more Magnesium, 9.9 times more Manganese, 6.9 times more Phosphorus, 1.4 times more Potassium, 10.3 times more Selenium and 8.7 times more Zinc than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 17 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 6.2 times more Energy, 384.1 times more Fat, 111.8 times more Saturated Fat, 286.6 times more Omega 6, 3.7 times more Sugars, 5.7 times more Fiber and 8.5 times more Protein than Whole Baked Potatoes.
• Both Almonds and Whole Baked Potatoes have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Whole Baked Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.