Comparing Nutrients in 1 pound Microwaved Potato Flesh VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Microwaved Potato Flesh	Blanched Almonds	Recommended Dietary Allowance
Energy	15.6% 454kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	56% 18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	19% 7.26g	118% 45g	38g per day for Men 19-50 years
Protein	17% 9.53g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	40% 0.52mg	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	13.6% 54.4μg	55.6% 222μg	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	76% 68.5mg	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	NA	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	518% 4.66mg	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	23.2% 1.86mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	362% 8.32mg	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	70.6% 494mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	9% 334g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Potato Flesh vs Blanched Almonds:

• Microwaved Potato, Flesh Only no Salt has 1.9 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B1, 28.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.1 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Microwaved Potato Flesh vs Blanched Almonds:

• Microwaved Potato, Flesh Only no Salt has 16.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 47.2 times more Calcium, 4.3 times more Copper, 8 times more Iron, 10.7 times more Magnesium, 10.8 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium, 8 times more Selenium, 2.7 times more Sodium and 9 times more Zinc than Microwaved Potato, Flesh Only no Salt.

Comparison of macro-nutrients per 1 pound:

• Microwaved Potato, Flesh Only no Salt has 1.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 5.9 times more Energy, 525.2 times more Fat, 152 times more Saturated Fat, 386.4 times more Omega 6, 6.2 times more Fiber and 10.2 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.