Comparing Nutrients in 5 ounces Almond Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	NA	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	34.6% 13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	66.3% 37g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	33% 329mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	27.4% 0.25mg	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	57% 4.56mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	10.7% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	NA	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond Flour vs Baked Red Potatoes:

• 5 ounces of Almond Flour have 1.6 times more Vitamin B1, 15 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 2.1 times more Vitamin B6 than Almond Flour.

Comparing minerals per 5 ounces for Almond Flour vs Baked Red Potatoes:

• 5 ounces of Almond Flour have 25.8 times more Calcium, 5.6 times more Copper, 4.6 times more Iron, 9 times more Magnesium, 10.5 times more Manganese, 7.1 times more Phosphorus, 1.2 times more Potassium and 7 times more Zinc than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 17.7 times more Water than Almond Flour.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 334.7 times more Fat, 5.2 times more Fiber and 11.4 times more Protein than Baked Red Potatoes.
• Both Almond Flour and Baked Red Potatoes offer comparable quantities of Carbohydrate per five ounces.