Comparing Nutrients in 7 ounces Boiled Potato Skin VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Potato Skin	Almonds	Recommended Dietary Allowance
Energy	5.34% 155kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	26.3% 34g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	65.3% 25g	38g per day for Men 19-50 years
Protein	10% 5.68g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	22% 87.3μg	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	11.5% 10.3mg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	227% 2.05mg	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	151% 12mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Potato Skin vs Almonds:

• Boiled Potato Skin no Salt has 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 6.4 times more Vitamin B1, 31.6 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.4 times more Vitamin B9 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Potato Skin vs Almonds:

• Boiled Potato Skin no Salt has 1.6 times more Iron and 17.6 times more Water than Almonds.
• While Almonds contain 6 times more Calcium, 9 times more Magnesium, 1.6 times more Manganese, 8.9 times more Phosphorus, 1.8 times more Potassium, 13.7 times more Selenium and 7.1 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 7.4 times more Energy, 499.3 times more Fat, 146.2 times more Saturated Fat, 385.1 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Fiber and 7.4 times more Protein than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.