Comparing Nutrients in 100 calories Red PotatoesVS Roasted Almonds

Weight per 100 calories

Red Potatoes

143g

Roasted Almonds

16.7g

Dry Roasted Almonds have 8.5 times more energy per unit of mass than Raw Whole Red Potatoes, which is very high in comparison to other foods. Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Red Potatoes or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Red Potatoes

10%

88%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Red Potatoesvs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.21%0.2g

Fat

9.06%8.8g

0.2 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g

Saturated Fat

2.14%0.68g

0.05 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.25%0.02g

Omega 3

0.1%0.002g

0.02 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.063g

Omega 6

12.7%2.16g

0.063 gvs2.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%22.7g

Carbohydrate

2.7%3.5g

22.7 gvs3.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.54%1.84g

Sugars

1.12%0.81g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.84 gvs0.81 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.61%0.44g

Fructose

0.002%0.002g

≤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]

0.44 gvs0.002 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.57g

Glucose

%0.002g

0.57 gvs0.002 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.41g

Sucrose

%0.79g

0.41 gvs0.79 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.4%2.43g

Fiber

4.8%1.82g

2.43 gvs1.82 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.82%2.7g

Protein

6.26%3.5g

2.7 gvs3.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Red Potatoesvs Roasted Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.64%0.12mg

Vitamin B1

1.07%0.013mg

Thiamine

0.12 mgvs0.013 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.4%0.044mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.044 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.3%1.64mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs0.61 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.97%0.4mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.4 mgvs0.054 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.7%0.24mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.24 mgvs0.023 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.43%25.7μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

25.7 μgvs9.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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13.7%12.3mg

Vitamin C

0%0mg

Ascorbic acid

12.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.095%0.014mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.014 mgvs4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.45%4.14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.14 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Red Potatoesvs Roasted Almonds

1.43%14.3mg

Calcium

4.5%45mg

14.3 mgvs45 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.3%0.19mg

Copper

20.4%0.18mg

0.19 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13%1.04mg

Iron

7.8%0.62mg

1.04 mgvs0.62 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.5%31.4mg

Magnesium

11%46.7mg

31.4 mgvs46.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.76%0.2mg

Manganese

16.2%0.37mg

0.2 mgvs0.37 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.4%87mg

Phosphorus

11.3%78.8mg

87 mgvs78.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%650mg

Potassium

3.5%119mg

650 mgvs119 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg

Selenium

0.61%0.33μg

0.71 μgvs0.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.7%25.7mg

Sodium

0.033%0.5mg

25.7 mgvs0.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.3%0.47mg

Zinc

5.03%0.55mg

0.47 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.13%116g

Water

0.011%0.4g

116 gvs0.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Red Potatoes vs Roasted Almonds:

Raw Whole Red Potatoes have 9 times more Vitamin B1, 2.7 times more Vitamin B3, 7.4 times more Vitamin B5, 10.7 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.5 times more Vitamin B2 and 279.8 times more Vitamin E than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Red Potatoes vs Roasted Almonds:

Raw Whole Red Potatoes have 1.7 times more Iron, 5.5 times more Potassium, 2.1 times more Selenium, 51.3 times more Sodium and 287 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 3.1 times more Calcium, 1.5 times more Magnesium and 1.9 times more Manganese than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes and Dry Roasted Almonds have similar amounts of Copper, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Whole Red Potatoes have 12 times more Omega 3, 6.5 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 43.9 times more Fat, 13.7 times more Saturated Fat, 34.4 times more Omega 6 and 1.3 times more Protein than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Raw Whole Red Potatoes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Red PotatoesVS Baked Russet PotatoesRoasted AlmondsVS Baked Russet PotatoesRed PotatoesVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Red PotatoesVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Red Potatoes or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: