Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Oil Roasted Almonds	Boiled Potato Skin	Recommended Dietary Allowance
Energy	95% 2753kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	60% 78g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	NA	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	172% 96g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	83.4% 1.1mg	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	30.6% 122μg	11.3% 45.4μg	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	26.2% 23.6mg	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	785% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	132% 1320mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	443% 4mg	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	209% 16.7mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	264% 6.07mg	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	302% 2114mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Boiled Potato Skin:

• 1 pound of Oil Roasted Almonds has 2.9 times more Vitamin B1, 21.7 times more Vitamin B2, 3 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.6 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Boiled Potato Skin:

• 1 pound of Oil Roasted Almonds has 6.5 times more Calcium, 9.1 times more Magnesium, 1.8 times more Manganese, 8.6 times more Phosphorus, 1.7 times more Potassium, 13.7 times more Selenium and 7 times more Zinc than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.6 times more Iron and 27.8 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Potato Skin contain similar levels of Copper per one pound.
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 7.8 times more Energy, 551.7 times more Fat, 161.8 times more Saturated Fat, 422.5 times more Omega 6, 3.2 times more Fiber and 7.4 times more Protein than Boiled Potato Skin.
• Both Oil Roasted Almonds and Boiled Potato Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 in one pound.