Comparing Nutrients in 7 ounces Roasted Almonds VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Roasted Almonds	Baked Potatoes	Recommended Dietary Allowance
Energy	41% 1187kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	32.3% 42g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	3.23% 2.34g	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	0.027% 0.02g	0.93% 0.67g	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	% 0.02g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0.79g	g per day for Men 19-50 years
Fiber	57% 21.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Baked 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	12.7% 0.15mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	47.5% 0.62mg	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	27.3% 109μg	14% 55.6μg	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	21% 19mg	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	316% 47.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Baked Potatoes	Recommended Dietary Allowance
Calcium	53% 532mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	26% 0.23mg	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	93% 7.4mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	19% 0.43mg	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	134% 935mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Baked Potatoes:

• Dry Roasted Almonds have 1.2 times more Vitamin B1, 24.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B9 and 597.5 times more Vitamin E than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 2.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Whole Baked Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Dry Roasted Almonds as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Baked Potatoes:

• Dry Roasted Almonds have 17.9 times more Calcium, 9.3 times more Copper, 3.5 times more Iron, 10 times more Magnesium, 10.2 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 5 times more Selenium and 9.2 times more Zinc than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 31.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 6.4 times more Energy, 404.2 times more Fat, 120.4 times more Saturated Fat, 301 times more Omega 6, 4.1 times more Sugars, 5 times more Fiber and 8.4 times more Protein than Whole Baked Potatoes.
• Both Dry Roasted Almonds and Whole Baked Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Almonds as well as Whole Baked Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.