Comparing Nutrients in 500 calories Boiled Peeled Potatoes VS Almonds

Weight per 500 calories

• Boiled Peeled Potatoes: 581g
• Almonds: 86.4g

Almonds have 6.7 times more energy per unit of mass than Boiled Peeled Potatoes no Salt, which is very high in comparison to other foods. Boiled Peeled Potatoes having average energy density.

Which food has more nutrients per 500 calories - Boiled Peeled Potatoes or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Peeled Potatoes	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	7.14% 5.17g	5.2% 3.76g	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	2.25% 1.63g	0.13% 0.095g	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	% 1.9g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 3.4g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	17.8% 9.94g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.3μg	9.5% 38μg	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	48% 43mg	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	0.39% 0.058mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 12.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Almonds	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	99% 0.89mg	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	22.5% 1.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.2% 233mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	56% 1907mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	3.17% 1.74μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	12% 450g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Peeled Potatoes vs Almonds:

• Boiled Peeled Potatoes no Salt have 3.2 times more Vitamin B1, 2.4 times more Vitamin B3, 7.3 times more Vitamin B5, 13.2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.9 times more Vitamin B2 and 380.7 times more Vitamin E than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Peeled Potatoes vs Almonds:

• Boiled Peeled Potatoes no Salt have 3 times more Potassium and 118.3 times more Water than Almonds.
• While Almonds contain 5 times more Calcium, 1.8 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 1.7 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Peeled Potatoes no Salt have 6.3 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• While Almonds contain 74.2 times more Fat, 21.7 times more Saturated Fat, 57.2 times more Omega 6 and 1.8 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled Peeled Potatoes no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.