Comparing Nutrients in 7 ounces Salted Baked Potatoes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Salted Baked Potatoes	Blanched Almonds	Recommended Dietary Allowance
Energy	6.36% 185kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	12.7% 9.2g	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	0.93% 0.67g	0% 0g	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	% 0.87g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.85g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	17.6% 0.23mg	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	14% 55.6μg	24.3% 97μg	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	21% 19mg	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	0.53% 0.079mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	226% 2.04mg	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	26.8% 2.14mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	158% 3.64mg	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	20% 139mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4% 149g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Salted Baked Potatoes versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Salted Baked Potatoes have 2.7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 3 times more Vitamin B1, 14.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B9 and 593.8 times more Vitamin E than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Blanched Almonds provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Salted Baked Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Whole Baked Potatoes with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Salted Baked Potatoes vs Blanched Almonds:

• 7 ounces of Salted Baked Potatoes have 16.6 times more Water than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 15.7 times more Calcium, 8.7 times more Copper, 3 times more Iron, 9.6 times more Magnesium, 8.4 times more Manganese, 6.9 times more Phosphorus, 8 times more Selenium and 8.3 times more Zinc than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Blanched Almonds contain similar levels of Potassium per seven ounces.
• 7 ounces of Salted Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Blanched Almonds contain 6.3 times more Energy, 404 times more Fat, 116.3 times more Saturated Fat, 287.6 times more Omega 6, 3.9 times more Sugars, 4.5 times more Fiber and 8.6 times more Protein than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Blanched Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Salted Baked Potatoes provide inadequate amounts of Omega 6
• Both Whole Baked Potatoes with Salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in seven ounces.