Comparing Nutrients in 1 pound Baked Potato Flesh VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Baked Potato Flesh	Plain Almond Butter	Recommended Dietary Allowance
Energy	14.5% 422kcal	96% 2785kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	260% 252g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	59% 19g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	27.7% 20g	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	0% 0g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 19.7g	g per day for Men 19-50 years
Fiber	18% 6.8g	123% 46.7g	38g per day for Men 19-50 years
Protein	16% 8.9g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	866% 260μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	60% 240μg	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	64.5% 58mg	0% 0mg	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	1.2% 0.18mg	732% 110mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Plain Almond Butter	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	157% 1574mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	471% 4.24mg	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	20% 1.6mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	420% 9.67mg	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	32.4% 227mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.2% 7.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Plain Almond Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Plain Almond Butter:

• 1 pound of Baked Potato Flesh has 2.6 times more Vitamin B1, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 44.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.9 times more Vitamin B9 and 605.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Plain Almond Butter have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Plain Almond Butter:

• 1 pound of Baked Potato Flesh has 46 times more Water than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 69.4 times more Calcium, 4.3 times more Copper, 10 times more Iron, 11.2 times more Magnesium, 13.2 times more Manganese, 10.2 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium and 11.3 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plain Almond Butter no Salt contains 6.6 times more Energy, 555 times more Fat, 159.7 times more Saturated Fat, 425.2 times more Omega 6, 2.6 times more Sugars, 6.9 times more Fiber and 10.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Plain Almond Butter offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in one pound.