Comparing Nutrients in 100 grams Almond Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	NA	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	24.4% 9.27g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	46.8% 26g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	230% 69μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.45% 37.8μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	19.3% 0.17mg	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	40.3% 3.22mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	7.52% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	80.2% 36μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 512mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.74μg	NA	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almond Flour vs Baked Red Potatoes:

• Almond Flour has 1.6 times more Vitamin B1, 15 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B6 than Almond Flour.

Comparing minerals per 100 grams for Almond Flour vs Baked Red Potatoes:

• Almond Flour has 25.8 times more Calcium, 5.6 times more Copper, 4.6 times more Iron, 9 times more Magnesium, 10.5 times more Manganese, 7.1 times more Phosphorus, 1.2 times more Potassium and 7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 17.7 times more Water than Almond Flour.

Comparison of macro-nutrients per 100 grams:

• Almond Flour has 334.7 times more Fat, 5.2 times more Fiber and 11.4 times more Protein than Baked Whole Red Potatoes.
• Both Almond Flour and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Almond Flour as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 100 g.