Comparing Nutrients in 1 pound Russet Potatoes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Energy	12.4% 358kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	167% 217g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	227% 164g	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	1.44% 1.04g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	12.6% 0.16mg	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	16% 63.5μg	82.8% 331μg	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	28.7% 26mg	0.5% 0.45mg	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	0.3% 0.045mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Calcium	5.9% 59mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	229% 2.06mg	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	48.8% 3.9mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	169% 3.9mg	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	35.6% 249mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.63% 356g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Russet Potatoes vs Almond paste:

• Raw Whole Russet Potatoes have 2.7 times more Vitamin B5, 9.6 times more Vitamin B6, 57 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 12.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B9 and 1354 times more Vitamin E than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Almond paste have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Whole Russet Potatoes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Russet Potatoes vs Almond paste:

• Raw Whole Russet Potatoes have 1.3 times more Potassium and 5.6 times more Water than Almond paste.
• While Almond paste contains 13.2 times more Calcium, 4.4 times more Copper, 1.9 times more Iron, 5.7 times more Magnesium, 5.5 times more Manganese, 4.7 times more Phosphorus, 10.5 times more Selenium and 5.1 times more Zinc than Raw Whole Russet Potatoes.

Comparison of macro-nutrients per 1 pound:

• Almond paste contains 5.8 times more Energy, 346.8 times more Fat, 101.1 times more Saturated Fat, 19.9 times more Omega 3, 174.3 times more Omega 6, 2.6 times more Carbohydrate, 58.5 times more Sugars, 3.7 times more Fiber and 4.2 times more Protein than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.