Comparing Nutrients in 100 grams Plain Almond Butter VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Plain Almond Butter	Baked Potato Skin	Recommended Dietary Allowance
Energy	21% 614kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	57.2% 55.5g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	35.4% 46g	130g per day for Men 19-50 years
Sugars	6.1% 4.43g	1.93% 1.4g	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% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 4.34g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	37.4% 21g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	47.2% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.3% 53μg	5.5% 22μg	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	0% 0mg	15% 13.5mg	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	161% 24.2mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Baked Potato Skin	Recommended Dietary Allowance
Calcium	34.7% 347mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	91% 0.82mg	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	43.6% 3.5mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	26.8% 0.62mg	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	72.6% 508mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Plain Almond Butter versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Plain Almond Butter vs Baked Potato Skin:

• 100 grams of Plain Almond Butter have 8.9 times more Vitamin B2, 2.4 times more Vitamin B9 and 605.3 times more Vitamin E than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3 times more Vitamin B1, 2.7 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Baked Potato Skin provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Plain Almond Butter have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Plain Almond Butter vs Baked Potato Skin:

• 100 grams of Plain Almond Butter have 10.2 times more Calcium, 6.5 times more Magnesium, 3.5 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 6.7 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2 times more Iron than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Baked Potato Skin contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plain Almond Butter have 3.1 times more Energy, 555 times more Fat, 159.7 times more Saturated Fat, 425.2 times more Omega 6, 3.2 times more Sugars, 1.3 times more Fiber and 4.9 times more Protein than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2.4 times more Carbohydrate than Plain Almond Butter no Salt.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Plain Almond Butter no Salt as well as Baked Potato Skin provide inadequate amounts of Omega 3 in 100 grams.