Comparing Nutrients in 5 ounces Potatoes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Potatoes	Almonds	Recommended Dietary Allowance
Energy	3.76% 109kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	8.5% 6.17g	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	0.51% 0.37g	0.22% 0.16g	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	% 0.44g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 5.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	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	9.57% 0.11mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	15.6% 62.4μg	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	31% 28mg	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	242% 36.3mg	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

	Potatoes	Almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	162% 1.46mg	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	14.4% 1.15mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.8mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.04% 112g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Potatoes vs Almonds:

• Raw Whole Potatoes have 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 35.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B9 and 2563 times more Vitamin E than Raw Whole Potatoes.
• Both Raw Whole Potatoes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potatoes vs Almonds:

• Raw Whole Potatoes have 18 times more Water than Almonds.
• While Almonds contain 22.4 times more Calcium, 9.4 times more Copper, 4.6 times more Iron, 11.7 times more Magnesium, 14.2 times more Manganese, 8.4 times more Phosphorus, 1.7 times more Potassium, 10.3 times more Selenium and 10.4 times more Zinc than Raw Whole Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 7.5 times more Energy, 554.8 times more Fat, 152.1 times more Saturated Fat, 385.1 times more Omega 6, 5.3 times more Sugars, 6 times more Fiber and 10.3 times more Protein than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Raw Whole Potatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.