Comparing Nutrients in 7 ounces Russet Potatoes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Energy	5.4% 157kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	73% 95g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	99% 72g	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	0.63% 0.46g	NA	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.68mg	5.5% 0.071mg	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	6.95% 27.8μg	36.2% 145μg	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	12.6% 11.3mg	0.22% 0.2mg	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	0.13% 0.02mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Almond paste	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	100% 0.9mg	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	21.3% 1.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	74% 1.7mg	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	15.6% 109mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.2% 156g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Russet Potatoes vs Almond paste:

• Raw Whole Russet Potatoes have 2.7 times more Vitamin B5, 9.6 times more Vitamin B6, 57 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 12.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B9 and 1354 times more Vitamin E than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Almond paste have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Whole Russet Potatoes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Russet Potatoes vs Almond paste:

• Raw Whole Russet Potatoes have 1.3 times more Potassium and 5.6 times more Water than Almond paste.
• While Almond paste contains 13.2 times more Calcium, 4.4 times more Copper, 1.9 times more Iron, 5.7 times more Magnesium, 5.5 times more Manganese, 4.7 times more Phosphorus, 10.5 times more Selenium and 5.1 times more Zinc than Raw Whole Russet Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Almond paste contains 5.8 times more Energy, 346.8 times more Fat, 101.1 times more Saturated Fat, 19.9 times more Omega 3, 174.3 times more Omega 6, 2.6 times more Carbohydrate, 58.5 times more Sugars, 3.7 times more Fiber and 4.2 times more Protein than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.