Lets compare vitamin content per 7 ounces of Microwaved Potatoes vs Almonds:
Whole Microwaved Potatoes have 2.5 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 1.7 times more Vitamin B1, 35.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.7 times more Vitamin B9 than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Almonds have similar amounts of Vitamin B5 per 7 oz.
Both Whole Microwaved Potatoes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Microwaved Potatoes vs Almonds:
Whole Microwaved Potatoes have 16.3 times more Water than Almonds.
While Almonds contain 24.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 10 times more Magnesium, 7.5 times more Manganese, 4.6 times more Phosphorus, 1.6 times more Potassium, 10.3 times more Selenium and 8.7 times more Zinc than Whole Microwaved Potatoes.
Comparison of macro-nutrients per 7 ounces:
Almonds contain 5.5 times more Energy, 499.3 times more Fat, 146.2 times more Saturated Fat, 385.1 times more Omega 6, 5.4 times more Fiber and 8.7 times more Protein than Whole Microwaved Potatoes.
Both Whole Microwaved Potatoes and Almonds have similar amounts of Carbohydrate per 7 oz.
Both Whole Microwaved Potatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.