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Comparing Nutrients in 1 pound Baked PotatoesVS Almonds

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Almonds
14%
72%
14%
1 lb ▼

Macro Nutrients

14.5%422kcal
Energy
91%2626kcal
422 kcalvs2626 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.59g
Fat
233%226g
0.59 gvs226 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.48%0.15g
Saturated Fat
54%17.2g
0.15 gvs17.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.7%0.059g
Omega 3
0.85%0.014g
0.059 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.15%0.2g
Omega 6
329%56g
0.2 gvs56 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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73.8%96g
Carbohydrate
75%98g
96 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.4%5.35g
Sugars
27.2%19.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.35 gvs19.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.13%1.54g
Fructose
0.69%0.5g
≤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]
1.54 gvs0.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2g
Glucose
%0.77g
2 gvs0.77 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g
Sucrose
%18g
1.8 gvs18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
26.3%9.98g
Fiber
149%56.7g
9.98 gvs56.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.2%11.3g
Protein
171%96g
11.3 gvs96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.5%4.54μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4.54 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
77.5%0.93mg
Thiamine
0.29 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.7%0.22mg
Vitamin B2
397%5.16mg
Riboflavin
0.22 mgvs5.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg
Vitamin B3
103%16.4mg
Niacin, nicotinic acid, niacinamide
6.4 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
34%1.7mg
Vitamin B5
42.7%2.14mg
Pantothenic acid
1.7 mgvs2.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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109%1.4mg
Vitamin B6
48%0.62mg
Pyridoxine
1.4 mgvs0.62 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
862%259μg
Biotin
NA μgvs259 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31.8%127μg
Vitamin B9
50%200μg
Folates and Folic Acid
127 μgvs200 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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48.4%43.5mg
Vitamin C
0%0mg
Ascorbic acid
43.5 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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1.2%0.18mg
Vitamin E
775%116mg
Tocopherols and Tocotrienols
0.18 mgvs116 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.56%9.07μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
9.07 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.8%68mg
Calcium
122%1220mg
68 mgvs1220 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.5%0.54mg
Copper
520%4.68mg
0.54 mgvs4.68 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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61.2%4.9mg
Iron
210%17mg
4.9 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg
Magnesium
292%1225mg
127 mgvs1225 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43%0.99mg
Manganese
430%9.9mg
0.99 mgvs9.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
457%205μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs205 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.4%318mg
Phosphorus
312%2182mg
318 mgvs2182 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
71.4%2427mg
Potassium
98%3325mg
2427 mgvs3325 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.3%1.8μg
Selenium
34%18.6μg
1.8 μgvs18.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.02%45.4mg
Sodium
0.3%4.54mg
45.4 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
15%1.63mg
Zinc
129%14mg
1.63 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.2%340g
Water
0.54%20g
340 gvs20 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Baked Potatoes vs Almonds:
Comparing minerals per 1 pound for Baked Potatoes vs Almonds:
Comparison of macro-nutrients per 1 pound:



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