Comparing Nutrients in 300 calories Oil Roasted Almonds VS Baked Red Potatoes

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Baked Red Potatoes: 345g

Oil Roasted Almonds have 7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oil Roasted Almonds	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	52% 67.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	6.8% 4.93g	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	2.1% 1.5g	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	% 0.02g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 1.55g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	56.2% 0.73mg	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	3.34% 13.3μg	23.3% 93μg	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	48.3% 43.4mg	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	85.6% 13mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14.4% 144mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	66.7% 0.6mg	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	22.7% 1.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	26% 0.6mg	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	33% 230mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Baked Red Potatoes:

• Oil Roasted Almonds have 2.2 times more Vitamin B2 and 46.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.5 times more Vitamin B1, 3 times more Vitamin B3, 10.4 times more Vitamin B5, 12.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Baked Red Potatoes:

• Oil Roasted Almonds have 4.6 times more Calcium, 1.4 times more Magnesium and 2 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.3 times more Iron, 5.4 times more Potassium and 191 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Whole Red Potatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 52.7 times more Fat, 15.1 times more Saturated Fat, 39.5 times more Omega 6 and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 7.7 times more Carbohydrate and 2.2 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 300 kcal.
• Both Oil Roasted Almonds as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.