Comparing Nutrients in 7 ounces Microwaved Potatoes Skin VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Microwaved Potatoes Skin	Roasted Almonds	Recommended Dietary Allowance
Energy	9.03% 262kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	28.7% 11g	57% 21.6g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	20.8% 0.27mg	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	8.43% 33.7μg	27.3% 109μg	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	33.7% 30.4mg	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	316% 47.4mg	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

	Microwaved Potatoes Skin	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	242% 2.2mg	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	147% 11.8mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.94mg	193% 4.43mg	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	23.2% 163mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Microwaved Potatoes Skin no Salt have 1.9 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.2 times more Vitamin B9 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Dry Roasted Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Microwaved Potatoes Skin no Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Microwaved Potatoes Skin vs Roasted Almonds:

• Microwaved Potatoes Skin no Salt have 1.6 times more Iron, 5.3 times more Sodium and 26.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.8 times more Calcium, 7.5 times more Magnesium, 2.3 times more Manganese, 5.7 times more Phosphorus, 4 times more Selenium and 6.5 times more Zinc than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Dry Roasted Almonds have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved Potatoes Skin no Salt have 1.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Energy, 525.4 times more Fat, 157.4 times more Saturated Fat, 404.5 times more Omega 6, 2 times more Fiber and 4.8 times more Protein than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.