Comparing Nutrients in 100 grams Baked Red Potatoes VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Baked Red Potatoes VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Baked Red Potatoes have 2.1 times more Vitamin B6 than Almond Flour.
• While 100 g of Almond Flour contain 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.

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

• 100 grams of Baked Red Potatoes have 17.7 times more Water than Almond Flour.
• While 100 g of Almond Flour contain 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 and 7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Almond Flour contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Red Potatoes have 1.2 times more Carbohydrate than Almond Flour.
• While 100 g of Almond Flour contain 334.7 times more Fat, 5.2 times more Fiber and 11.4 times more Protein than Baked Whole Red Potatoes.