Comparing Nutrients in 7 ounces Baked Potato Flesh VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Baked Potato Flesh	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	2% 2.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.2% 1.6g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.75% 2.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	0.5% 2μg	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	28.2% 25.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	83.7% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	4.4% 0.04mg	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	8.7% 0.69mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	3.45% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.05% 150g	5.18% 192g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Shelf Stable Unsweetened Almond Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Shelf Stable Unsweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Shelf Stable Unsweetened Almond Milk:

• 7 ounces of Baked Potato Flesh have more Vitamin B1, 19.9 times more Vitamin B3, 55.5 times more Vitamin B5, more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• While 7 oz of Shelf Stable Unsweetened Almond Milk contain more Vitamin D and 158.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin D and Vitamin E
• 7 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Shelf Stable Unsweetened Almond Milk:

• 7 ounces of Baked Potato Flesh have 10.8 times more Copper, 1.3 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 5.6 times more Phosphorus, 5.8 times more Potassium and 4.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 7 oz of Shelf Stable Unsweetened Almond Milk contain 36.8 times more Calcium, 14.4 times more Sodium and 1.3 times more Water than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 6.2 times more Energy, 16.5 times more Carbohydrate, 2.1 times more Sugars, 7.5 times more Fiber and 4.9 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 7 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.