Comparing Nutrients in 5 ounces Baked Potatoes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Baked Potatoes	Almond paste	Recommended Dietary Allowance
Energy	4.55% 132kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	52% 67.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	71% 51.4g	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	0.66% 0.48g	NA	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	18% 6.8g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Almond paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	3.93% 0.051mg	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	9.92% 39.7μg	26% 103μg	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	15% 13.6mg	0.16% 0.14mg	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	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Almond paste	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	71.5% 0.64mg	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	19% 1.53mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	52.8% 1.2mg	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	14% 99mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Almond paste per 5 oz

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

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

• 5 ounces of Baked Potatoes have 3.3 times more Vitamin B5, 8.6 times more Vitamin B6 and 96 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 1.3 times more Vitamin B1, 8.6 times more Vitamin B2, 2.6 times more Vitamin B9 and 338.5 times more Vitamin E than Whole Baked Potatoes.
• Both Baked Potatoes and Almond paste provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Whole Baked Potatoes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potatoes vs Almond paste:

• 5 ounces of Baked Potatoes have 1.7 times more Potassium and 5.3 times more Water than Almond paste.
• While 5 oz of Almond paste contain 11.5 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 10.5 times more Selenium and 4.1 times more Zinc than Whole Baked Potatoes.
• 5 ounces of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 4.9 times more Energy, 213.4 times more Fat, 77.3 times more Saturated Fat, 15.3 times more Omega 3, 129.7 times more Omega 6, 2.3 times more Carbohydrate, 30.7 times more Sugars, 2.2 times more Fiber and 3.6 times more Protein than Whole Baked Potatoes.
• 5 ounces of Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6