Comparing Nutrients in 1 pound Boiled Potato SkinVS Almonds

Macros Ratio

Protein Fat Carbs

Boiled Potato Skin

14%

85%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Boiled Potato Skinvs Almonds

12.2%354kcal

Energy

91%2626kcal

354 kcalvs2626 kcal

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

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0.47%0.45g

Fat

233%226g

0.45 gvs226 g

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

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0.37%0.12g

Saturated Fat

54%17.2g

0.12 gvs17.2 g

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

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2.83%0.045g

Omega 3

0.85%0.014g

0.045 gvs0.014 g

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

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0.85%0.15g

Omega 6

329%56g

0.15 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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60%78g

Carbohydrate

75%98g

78 gvs98 g

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

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Sugars

27.2%19.7g

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

NA gvs19.7 g

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

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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]

NA gvs0.5 g

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

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Glucose

%0.77g

NA gvs0.77 g

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

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Sucrose

%18g

NA gvs18 g

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

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39.4%15g

Fiber

149%56.7g

15 gvs56.7 g

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

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23%13g

Protein

171%96g

13 gvs96 g

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

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Vitamins

Boiled Potato Skinvs 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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12%0.15mg

Vitamin B1

77.5%0.93mg

Thiamine

0.15 mgvs0.93 mg

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

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12.6%0.16mg

Vitamin B2

397%5.16mg

Riboflavin

0.16 mgvs5.16 mg

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

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34.6%5.54mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

5.54 mgvs16.4 mg

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

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32.7%1.64mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

1.64 mgvs2.14 mg

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

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83.4%1.1mg

Vitamin B6

48%0.62mg

Pyridoxine

1.1 mgvs0.62 mg

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

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

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

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11.3%45.4μg

Vitamin B9

50%200μg

Folates and Folic Acid

45.4 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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26.2%23.6mg

Vitamin C

0%0mg

Ascorbic acid

23.6 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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Vitamin E

775%116mg

Tocopherols and Tocotrienols

NA mgvs116 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Boiled Potato Skinvs Almonds

20.4%204mg

Calcium

122%1220mg

204 mgvs1220 mg

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

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443%4mg

Copper

520%4.68mg

4 mgvs4.68 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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344%27.5mg

Iron

210%17mg

27.5 mgvs17 mg

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

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32.4%136mg

Magnesium

292%1225mg

136 mgvs1225 mg

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

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264%6.07mg

Manganese

430%9.9mg

6.07 mgvs9.9 mg

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

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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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35%245mg

Phosphorus

312%2182mg

245 mgvs2182 mg

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

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54.3%1846mg

Potassium

98%3325mg

1846 mgvs3325 mg

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

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2.47%1.36μg

Selenium

34%18.6μg

1.36 μgvs18.6 μg

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

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4.23%63.5mg

Sodium

0.3%4.54mg

63.5 mgvs4.54 mg

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

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18%2mg

Zinc

129%14mg

2 mgvs14 mg

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

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9.54%353g

Water

0.54%20g

353 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 Boiled Potato Skin vs Almonds:

Boiled Potato Skin no Salt has 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 6.4 times more Vitamin B1, 31.6 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.4 times more Vitamin B9 than Boiled Potato Skin no Salt.
Both Boiled Potato Skin no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Potato Skin vs Almonds:

Boiled Potato Skin no Salt has 1.6 times more Iron and 17.6 times more Water than Almonds.
While Almonds contain 6 times more Calcium, 9 times more Magnesium, 1.6 times more Manganese, 8.9 times more Phosphorus, 1.8 times more Potassium, 13.7 times more Selenium and 7.1 times more Zinc than Boiled Potato Skin no Salt.
Both Boiled Potato Skin no Salt and Almonds have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

Almonds contain 7.4 times more Energy, 499.3 times more Fat, 146.2 times more Saturated Fat, 385.1 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Fiber and 7.4 times more Protein than Boiled Potato Skin no Salt.
Both Boiled Potato Skin no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Boiled Potato SkinVS Boiled Peeled PotatoesAlmondsVS Boiled Peeled PotatoesBoiled Potato SkinVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 pound Boiled Potato SkinVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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