Comparing Nutrients in 300 calories Red Potatoes VS Almond paste

Weight per 300 calories

• Red Potatoes: 429g
• Almond paste: 65.5g

Almond paste has 6.5 times more energy per unit of mass than Raw Whole Red Potatoes, which is very high in comparison to other foods. Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Red Potatoes or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Almond paste	8%	52%	40%

Macro Nutrients

	Red Potatoes	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	24% 31.3g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	32.8% 23.7g	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	1.83% 1.33g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.24g	NA	g per day for Men 19-50 years
Fiber	19% 7.3g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Red 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	29% 0.35mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	1.8% 0.024mg	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	19.3% 77μg	12% 48μg	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	41% 37mg	0.073% 0.066mg	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	0.29% 0.043mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Almond paste	Recommended Dietary Allowance
Calcium	4.3% 43mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	33% 0.3mg	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	39% 3.13mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	24.4% 0.56mg	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	37.3% 261mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	9.38% 347g	0.25% 9.22g	3700g per day for Men 19-50 years

Red Potatoes VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Potatoes or Almond paste?

Lets compare vitamin content per 300 calories of Red Potatoes vs Almond paste:

• 300 calories of Red Potatoes have 6.5 times more Vitamin B1, 5.3 times more Vitamin B3, 16.2 times more Vitamin B5, 30.9 times more Vitamin B6, 1.6 times more Vitamin B9, 562.7 times more Vitamin C and more Vitamin K than Almond paste.
• While 300 kcal of Almond paste contain 2 times more Vitamin B2 and 206.9 times more Vitamin E than Raw Whole Red Potatoes.
• 300 calories of Red Potatoes have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Whole Red Potatoes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Potatoes vs Almond paste:

• 300 calories of Red Potatoes have 1.9 times more Copper, 3 times more Iron, 1.5 times more Phosphorus, 9.5 times more Potassium, 1.5 times more Zinc and 37.6 times more Water than Almond paste.
• While 300 kcal of Almond paste contain 2.6 times more Calcium than Raw Whole Red Potatoes.
• Both Red Potatoes and Almond paste contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Red Potatoes as well as Almond paste lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Potatoes have 2.2 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 30.3 times more Fat, 2.2 times more Omega 3, 19.4 times more Omega 6 and 4.3 times more Sugars than Raw Whole Red Potatoes.
• Both Red Potatoes and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Potatoes provide inadequate amounts of Omega 3 and Omega 6