Comparing Nutrients in 5 ounces Baked Red Potatoes VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Baked Red Potatoes have 2.1 times more Vitamin B6 than Almond Flour.
• While 5 oz of Almond Flour contain 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 Whole Red Potatoes.

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

• 5 ounces of Baked Red Potatoes have 17.7 times more Water than Almond Flour.
• While 5 oz of Almond Flour contain 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 and 7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Almond Flour contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.2 times more Carbohydrate than Almond Flour.
• While 5 oz of Almond Flour contain 334.7 times more Fat, 5.2 times more Fiber and 11.4 times more Protein than Baked Whole Red Potatoes.