Comparing Nutrients in 5 ounces White Potatoes VS Almond paste

Macros Ratio

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

Macro Nutrients

	White Potatoes	Almond paste	Recommended Dietary Allowance
Energy	3.37% 98kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	17% 22.3g	52% 67.8g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	6.38% 25.5μg	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	14.3% 13mg	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	0.094% 0.014mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Almond paste	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	9.2% 0.74mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	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	12.6% 88mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.13% 116g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of White 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 White Potatoes vs Almond paste:

• 5 ounces of White Potatoes have 2.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 91 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 12.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B9 and 1354 times more Vitamin E than Raw Whole White Potatoes.
• Both White Potatoes and Almond paste provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of White Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Whole White 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 White Potatoes vs Almond paste:

• 5 ounces of White Potatoes have 1.3 times more Potassium and 5.8 times more Water than Almond paste.
• While 5 oz of Almond paste contain 19.1 times more Calcium, 3.9 times more Copper, 3.1 times more Iron, 6.2 times more Magnesium, 5.9 times more Manganese, 4.2 times more Phosphorus, 14 times more Selenium and 5.1 times more Zinc than Raw Whole White Potatoes.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 6.6 times more Energy, 277.4 times more Fat, 101.1 times more Saturated Fat, 19.9 times more Omega 3, 174.3 times more Omega 6, 3 times more Carbohydrate, 31.5 times more Sugars, 2 times more Fiber and 5.4 times more Protein than Raw Whole White Potatoes.
• 5 ounces of White Potatoes provide inadequate amounts of Omega 3 and Omega 6