Comparing Nutrients in 1 pound Blanched Almonds VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Blanched Almonds	Baked Potato Skin	Recommended Dietary Allowance
Energy	92% 2676kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	161% 209g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	94% 36g	38g per day for Men 19-50 years
Protein	173% 97g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	214% 2.8mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Baked Potato Skin	Recommended Dietary Allowance
Calcium	107% 1070mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	121% 2.8mg	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	312% 2182mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	5.8% 215g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.6 times more Vitamin B1, 6.7 times more Vitamin B2, 2.2 times more Vitamin B9 and 593.8 times more Vitamin E than Baked Potato Skin.
• While Baked Potato Skin contains 2.7 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Baked Potato Skin have similar amounts of Vitamin B3 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Baked Potato Skin:

• Blanched Almonds have 6.9 times more Calcium, 1.3 times more Copper, 6.2 times more Magnesium, 3 times more Manganese, 4.8 times more Phosphorus, 4.6 times more Selenium and 6.1 times more Zinc than Baked Potato Skin.
• While Baked Potato Skin contains 2.1 times more Iron and 10.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Baked Potato Skin have similar amounts of Potassium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 3 times more Energy, 525.2 times more Fat, 152 times more Saturated Fat, 386.4 times more Omega 6, 3.3 times more Sugars, 1.3 times more Fiber and 5 times more Protein than Baked Potato Skin.
• While Baked Potato Skin contains 2.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Baked Potato Skin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.