Comparing Nutrients in 300 calories Baked Russet PotatoesVS Almonds

Weight per 300 calories

Baked Russet Potatoes

316g

Almonds

51.8g

Almonds have 6.1 times more energy per unit of mass than Baked Whole Russet Potatoes, which is very high in comparison to other foods. Baked Russet Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Russet Potatoes or Almonds?

Macros Ratio

Protein Fat Carbs

Baked Russet Potatoes

11%

88%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Baked Russet Potatoesvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.42%0.41g

Fat

26.7%26g

0.41 gvs26 g

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

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0.32%0.1g

Saturated Fat

6.16%1.97g

0.1 gvs1.97 g

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

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2.57%0.041g

Omega 3

0.097%0.002g

0.041 gvs0.002 g

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

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0.76%0.13g

Omega 6

37.6%6.4g

0.13 gvs6.4 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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52%67.7g

Carbohydrate

8.6%11g

67.7 gvs11 g

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

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4.7%3.4g

Sugars

3.1%2.25g

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

3.4 gvs2.25 g

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

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1.4%1g

Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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%1.17g

Glucose

%0.088g

1.17 gvs0.088 g

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

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%1.23g

Sucrose

%2.05g

1.23 gvs2.05 g

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

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19%7.26g

Fiber

17%6.48g

7.26 gvs6.48 g

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

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15%8.3g

Protein

19.6%11g

8.3 gvs11 g

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

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Vitamins

Baked Russet Potatoesvs Almonds

0.35%3.16μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.16 μgvs0 μg

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

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17.6%0.21mg

Vitamin B1

8.85%0.11mg

Thiamine

0.21 mgvs0.11 mg

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

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11.7%0.15mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.15 mgvs0.59 mg

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

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26.6%4.26mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.26 mgvs1.87 mg

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

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24%1.2mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.2 mgvs0.24 mg

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

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86%1.1mg

Vitamin B6

5.46%0.071mg

Pyridoxine

1.1 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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20.5%82μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

82 μgvs22.8 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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29%26.2mg

Vitamin C

0%0mg

Ascorbic acid

26.2 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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1.47%0.22mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.22 mgvs13.3 mg

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

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5.26%6.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.3 μgvs0 μg

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

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Minerals

Baked Russet Potatoesvs Almonds

5.7%57mg

Calcium

14%139mg

57 mgvs139 mg

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

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37.5%0.34mg

Copper

59.4%0.53mg

0.34 mgvs0.53 mg

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

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3.57%143μg

Fluoride

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

143 μgvsNA μg

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

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42.2%3.38mg

Iron

24%1.92mg

3.38 mgvs1.92 mg

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

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22.6%95mg

Magnesium

33.3%140mg

95 mgvs140 mg

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

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31.3%0.72mg

Manganese

49%1.13mg

0.72 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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32%224mg

Phosphorus

35.6%249mg

224 mgvs249 mg

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

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51%1737mg

Potassium

11%380mg

1737 mgvs380 mg

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

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2.87%1.58μg

Selenium

3.86%2.12μg

1.58 μgvs2.12 μg

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

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2.95%44.2mg

Sodium

0.035%0.52mg

44.2 mgvs0.52 mg

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

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10%1.1mg

Zinc

14.7%1.6mg

1.1 mgvs1.6 mg

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

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6.35%235g

Water

0.062%2.3g

235 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Baked Russet Potatoes vs Almonds:

Baked Whole Russet Potatoes have 2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5, 15.7 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 3.9 times more Vitamin B2 and 60.1 times more Vitamin E than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Russet Potatoes vs Almonds:

Baked Whole Russet Potatoes have 1.8 times more Iron, 4.6 times more Potassium and 102.9 times more Water than Almonds.
While Almonds contain 2.5 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Selenium and 1.5 times more Zinc than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole Russet Potatoes have 6.1 times more Carbohydrate and 1.5 times more Sugars than Almonds.
While Almonds contain 63 times more Fat, 19.5 times more Saturated Fat, 49.3 times more Omega 6 and 1.3 times more Protein than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Baked Whole Russet Potatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Russet PotatoesVS Baked White PotatoesAlmondsVS Baked White PotatoesBaked Russet PotatoesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Baked Russet PotatoesVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Russet Potatoes or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: