Comparing Nutrients in 500 calories Oil Roasted Almonds VS Baked White Potatoes

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Baked White Potatoes: 544g

Oil Roasted Almonds have 6.6 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oil Roasted Almonds	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	88% 115g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	11.5% 8.3g	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	2.7% 1.96g	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	% 0.033g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 2.17g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	30% 11.4g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	88.2% 1.15mg	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	5.56% 22.2μg	51.6% 207μg	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	76% 68.5mg	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	143% 21.4mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	76.7% 0.69mg	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	38% 3.03mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	44.7% 1.03mg	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	55% 384mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Baked White Potatoes:

• Oil Roasted Almonds have 2.8 times more Vitamin B2 and 98.4 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Vitamin B1, 2.8 times more Vitamin B3, 11 times more Vitamin B5, 11.8 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Baked White Potatoes:

• Oil Roasted Almonds have 4.4 times more Calcium, 1.5 times more Magnesium, 2 times more Manganese, 1.2 times more Selenium and 1.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Potassium and 177.7 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Whole White Potatoes have similar amounts of Copper, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 55.7 times more Fat, 15.9 times more Saturated Fat, 41.8 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 7.9 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Almonds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.