Comparing Nutrients in 100 grams Almonds VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Almonds	Baked White Potatoes	Recommended Dietary Allowance
Energy	20% 579kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16.2% 21g	130g per day for Men 19-50 years
Sugars	6% 4.35g	2.1% 1.53g	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	0.15% 0.11g	0.5% 0.36g	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	% 0.17g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.4g	g per day for Men 19-50 years
Fiber	33% 12.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	37.8% 21g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	9.5% 38μg	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	14% 12.6mg	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	171% 25.6mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	27% 269mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	14% 0.13mg	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	46.4% 3.7mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	8.2% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Baked White Potatoes:

• Almonds have 4.3 times more Vitamin B1, 26.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 640.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 100 g.
• Both Almonds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Baked White Potatoes:

• Almonds have 26.9 times more Calcium, 8.1 times more Copper, 5.8 times more Iron, 10 times more Magnesium, 11.5 times more Manganese, 6.4 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium and 8.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 17.1 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 6.3 times more Energy, 332.9 times more Fat, 95.1 times more Saturated Fat, 251.5 times more Omega 6, 2.8 times more Sugars, 6 times more Fiber and 10.1 times more Protein than Baked Whole White Potatoes.
• Both Almonds and Baked Whole White Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Almonds as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.