Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Oil Roasted Almonds

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 7 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is very high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	5.17% 3.75g	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	2.3% 1.67g	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	% 1.95g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.6g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	19% 10.7g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	7.48% 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	14.4% 57.5μg	5.56% 22.2μg	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	83% 74.7mg	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	0.38% 0.057mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	87.4% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	88% 2.03mg	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	36% 253mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	12% 442g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Oil Roasted Almonds:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 8 times more Vitamin B1, 2.7 times more Vitamin B3, 15.8 times more Vitamin B5, 17.7 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 5.6 times more Vitamin B2 and 372.2 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Oil Roasted Almonds:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.4 times more Copper, 3.8 times more Potassium and 191.8 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 8.3 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 7.9 times more Carbohydrate than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 79.1 times more Fat, 23.2 times more Saturated Fat, 60.6 times more Omega 6 and 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Oil Roasted Almonds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.