Comparing Nutrients in 1 pound Baked Russet Potatoes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Baked Russet Potatoes	Blanched Almonds	Recommended Dietary Allowance
Energy	15% 431kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	56% 18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	65% 84.7g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	2% 1.45g	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	% 1.68g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 20.2g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	118% 45g	38g per day for Men 19-50 years
Protein	21.3% 12g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	29.5% 118μg	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	42% 37.6mg	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	2.1% 0.32mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	518% 4.66mg	0.9mg per day for Men 19-50 years
Fluoride	5.13% 205μg	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	60.7% 4.85mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	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	46% 322mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	9.13% 338g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Russet Potatoes vs Blanched Almonds:

• Baked Whole Russet Potatoes have 1.2 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1, 14.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B9 and 339.3 times more Vitamin E than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes 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 Baked Russet Potatoes vs Blanched Almonds:

• Baked Whole Russet Potatoes have 16.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 9.6 times more Copper, 3.1 times more Iron, 8.9 times more Magnesium, 8 times more Manganese, 6.8 times more Phosphorus, 6.4 times more Selenium, 1.4 times more Sodium and 8.5 times more Zinc than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Blanched Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds contain 6.2 times more Energy, 404 times more Fat, 123.5 times more Saturated Fat, 301.6 times more Omega 6, 4.3 times more Sugars, 4.3 times more Fiber and 8.1 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Blanched Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Baked Whole Russet Potatoes as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.