Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS 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	4.25% 123kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	8.9% 6.45g	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	0.57% 0.41g	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	% 0.48g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 6.2g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	39% 15g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	53.7% 30g	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	12.5% 0.15mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	13% 0.17mg	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	3.54% 14μg	9.57% 38.3μg	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	20.5% 18.4mg	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	0.094% 0.014mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	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	0.71% 7.1mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	152% 3.5mg	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	8.9% 62.4mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Oil Roasted Almonds:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 39.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B9 and 2597 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Oil Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Oil Roasted Almonds:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 27.5 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 58.2 times more Calcium, 5.1 times more Copper, 11.9 times more Iron, 12.5 times more Magnesium, 17.8 times more Manganese, 10.6 times more Phosphorus, 1.8 times more Potassium, 13.7 times more Selenium and 10.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 7 times more Energy, 551.7 times more Fat, 161.8 times more Saturated Fat, 422.5 times more Omega 6, 5 times more Sugars, 5.8 times more Fiber and 11.4 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 Carbohydrate per five ounces.
• 5 ounces 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 five ounces.