Comparing Nutrients in 7 ounces Plain Almond Butter VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Plain Almond Butter	Baked White Potatoes	Recommended Dietary Allowance
Energy	42% 1218kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	32% 42g	130g per day for Men 19-50 years
Sugars	12% 8.8g	4.2% 3.04g	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% 0g	0.99% 0.71g	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	% 0.04g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 0.79g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	379% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	19% 75.4μg	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	0% 0mg	27.8% 25mg	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	320% 48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Baked White Potatoes	Recommended Dietary Allowance
Calcium	69% 689mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	28% 0.25mg	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	86.6% 6.93mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	16.3% 0.38mg	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	144% 1008mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plain Almond Butter vs Baked White Potatoes:

• Plain Almond Butter no Salt has 21.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B9 and 605.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Plain Almond Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plain Almond Butter vs Baked White Potatoes:

• Plain Almond Butter no Salt has 34.7 times more Calcium, 7.4 times more Copper, 5.5 times more Iron, 10.3 times more Magnesium, 11.3 times more Manganese, 6.8 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 9.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 46 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• Plain Almond Butter no Salt has 6.7 times more Energy, 370 times more Fat, 103.8 times more Saturated Fat, 277.7 times more Omega 6, 2.9 times more Sugars, 4.9 times more Fiber and 10 times more Protein than Baked Whole White Potatoes.
• Both Plain Almond Butter no Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Plain Almond Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.