Comparing Nutrients in 300 calories Blanched Almonds VS Potato Skin

Weight per 300 calories

• Blanched Almonds: 50.8g
• Potato Skin: 517g

Blanched Almonds have 10.2 times more energy per 100g than Potato Skin. It has very high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Potato Skin	17%	1%	82%

Macro Nutrients

	Blanched Almonds	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	34% 13g	38g per day for Men 19-50 years
Protein	19.4% 11g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	8.1% 0.097mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	95% 1.24mg	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	6.23% 25μg	22% 88μg	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	65.5% 59mg	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	80.5% 12mg	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

	Blanched Almonds	Potato Skin	Recommended Dietary Allowance
Calcium	12% 120mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	243% 2.2mg	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	21% 1.67mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	135% 3.1mg	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% 245mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	11.6% 431g	3700g per day for Men 19-50 years

Blanched Almonds VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Potato Skin?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Potato Skin:

• 300 calories of Blanched Almonds have 1.8 times more Vitamin B2 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3 times more Vitamin B3, 9.8 times more Vitamin B5, 21.1 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Potato Skin provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Blanched Almonds as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Potato Skin:

• 300 calories of Blanched Almonds have 1.2 times more Phosphorus than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.3 times more Calcium, 4.2 times more Copper, 10 times more Iron, 3.3 times more Manganese, 6.4 times more Potassium and 187.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Potato Skin contain similar levels of Magnesium and Zinc per 300 calories.
• Both Blanched Almonds as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 51.6 times more Fat, 14.9 times more Saturated Fat and 38 times more Omega 6 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 6.8 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Potato Skin offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 300 calories.