Comparing Nutrients in 1 pound Almonds VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Almonds	Baked Potato Skin	Recommended Dietary Allowance
Energy	91% 2626kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	161% 209g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	8.76% 6.35g	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	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	94% 36g	38g per day for Men 19-50 years
Protein	171% 96g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Potato Skin	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked Potato Skin	Recommended Dietary Allowance
Calcium	122% 1220mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	412% 3.7mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	121% 2.8mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.8% 215g	3700g per day for Men 19-50 years

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

• Almonds have 1.7 times more Vitamin B1, 10.7 times more Vitamin B2, 2 times more Vitamin B9 and 640.8 times more Vitamin E than Baked Potato Skin.
• While Baked Potato Skin contains 1.8 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Baked Potato Skin have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Baked Potato Skin:

• Almonds have 7.9 times more Calcium, 1.3 times more Copper, 6.3 times more Magnesium, 3.5 times more Manganese, 4.8 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium and 6.4 times more Zinc than Baked Potato Skin.
• While Baked Potato Skin contains 1.9 times more Iron, 21 times more Sodium and 10.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.9 times more Energy, 499.3 times more Fat, 146.2 times more Saturated Fat, 385.1 times more Omega 6, 3.1 times more Sugars, 1.6 times more Fiber and 4.9 times more Protein than Baked Potato Skin.
• While Baked Potato Skin contains 2.1 times more Carbohydrate than Almonds.
• Both Almonds as well as Baked Potato Skin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.