Comparing Nutrients in 100 calories Baked White PotatoesVS Roasted Almonds

Weight per 100 calories

Baked White Potatoes

109g

Roasted Almonds

16.7g

Dry Roasted Almonds have 6.5 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Baked White 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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0.17%0.16g

Fat

9.06%8.8g

0.16 gvs8.8 g

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

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0.14%0.043g

Saturated Fat

2.14%0.68g

0.043 gvs0.68 g

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

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1%0.016g

Omega 3

0.1%0.002g

0.016 gvs0.002 g

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

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0.31%0.053g

Omega 6

12.7%2.16g

0.053 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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17.6%23g

Carbohydrate

2.7%3.5g

23 gvs3.5 g

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

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2.3%1.66g

Sugars

1.12%0.81g

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

1.66 gvs0.81 g

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

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0.54%0.39g

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]

0.39 gvs0.002 g

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

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%0.68g

Glucose

%0.002g

0.68 gvs0.002 g

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

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%0.43g

Sucrose

%0.79g

0.43 gvs0.79 g

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

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6%2.3g

Fiber

4.8%1.82g

2.3 gvs1.82 g

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

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4.08%2.3g

Protein

6.26%3.5g

2.3 gvs3.5 g

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

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Vitamins

Baked White Potatoesvs Roasted Almonds

0.12%1.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.1 μgvs0 μg

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

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4.35%0.052mg

Vitamin B1

1.07%0.013mg

Thiamine

0.052 mgvs0.013 mg

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

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3.6%0.047mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.047 mgvs0.2 mg

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

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10.4%1.66mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs0.61 mg

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

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8.33%0.42mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.42 mgvs0.054 mg

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

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17.6%0.23mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.23 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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10.3%41.3μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

41.3 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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15.2%13.7mg

Vitamin C

0%0mg

Ascorbic acid

13.7 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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0.29%0.043mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.043 mgvs4 mg

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

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2.45%2.93μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.93 μgvs0 μg

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

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Minerals

Baked White Potatoesvs Roasted Almonds

1.1%11mg

Calcium

4.5%45mg

11 mgvs45 mg

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

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15.3%0.14mg

Copper

20.4%0.18mg

0.14 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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8.7%0.7mg

Iron

7.8%0.62mg

0.7 mgvs0.62 mg

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

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7%29.3mg

Magnesium

11%46.7mg

29.3 mgvs46.7 mg

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

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8.93%0.21mg

Manganese

16.2%0.37mg

0.21 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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11.6%81.5mg

Phosphorus

11.3%78.8mg

81.5 mgvs78.8 mg

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

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17.4%591mg

Potassium

3.5%119mg

591 mgvs119 mg

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

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0.99%0.54μg

Selenium

0.61%0.33μg

0.54 μgvs0.33 μg

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

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0.51%7.6mg

Sodium

0.033%0.5mg

7.6 mgvs0.5 mg

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

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3.46%0.38mg

Zinc

5.03%0.55mg

0.38 mgvs0.55 mg

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

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2.2%82g

Water

0.011%0.4g

82 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 Baked White Potatoes vs Roasted Almonds:

Baked Whole White Potatoes have 4.1 times more Vitamin B1, 2.7 times more Vitamin B3, 7.8 times more Vitamin B5, 10.1 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.3 times more Vitamin B2 and 91.9 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White 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 Baked White Potatoes vs Roasted Almonds:

Baked Whole White Potatoes have 5 times more Potassium and 203.4 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.1 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese and 1.5 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Dry Roasted Almonds have similar amounts of Iron and Phosphorus per 100 kcal.
Both Baked Whole White Potatoes as well as Dry Roasted Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole White Potatoes have 9.8 times more Omega 3, 6.5 times more Carbohydrate, 2 times more Sugars and 1.3 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 53.9 times more Fat, 15.7 times more Saturated Fat, 40.6 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Baked Whole White 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:

Baked White PotatoesVS Baked Red PotatoesRoasted AlmondsVS Baked Red PotatoesBaked White PotatoesVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS Roasted Almonds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: