Comparing Nutrients in 500 calories Baked Potato Skin VS Blanched Almonds

Weight per 500 calories

• Baked Potato Skin: 253g
• Blanched Almonds: 84.7g

Blanched Almonds have 3 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Which food has more nutrients per 500 calories - Baked Potato Skin or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Baked Potato Skin	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	12% 16g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	5.4% 3.92g	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	NA	0% 0g	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	52.5% 20g	22% 8.4g	38g per day for Men 19-50 years
Protein	19.3% 11g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	7.5% 0.097mg	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	14% 55.6μg	10.4% 41.5μg	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	38% 34mg	0% 0mg	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	0.67% 0.1mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.6% 86mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	97% 0.87mg	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	222% 17.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	67.6% 1.56mg	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	36.4% 255mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Blanched Almonds:

• Baked Potato Skin has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 8.1 times more Vitamin B5, 15.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B2 and 199.3 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Baked Potato Skin vs Blanched Almonds:

• Baked Potato Skin has 2.4 times more Copper, 6.4 times more Iron and 2.6 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium, 2.1 times more Magnesium, 1.6 times more Phosphorus and 2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Blanched Almonds have similar amounts of Manganese per 500 kcal.
• Both Baked Potato Skin as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Potato Skin has 7.4 times more Carbohydrate and 2.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 176.3 times more Fat, 51 times more Saturated Fat, 129.7 times more Omega 6 and 1.7 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Blanched Almonds have similar amounts of Energy and Sugars per 500 kcal.
• Both Baked Potato Skin as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.