Comparing Nutrients in 300 calories Russet PotatoesVS Almonds

Weight per 300 calories

Russet Potatoes

380g

Almonds

51.8g

Almonds have 7.3 times more energy per unit of mass than Raw Whole Russet Potatoes, which is very high in comparison to other foods. Russet Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

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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0.31%0.3g

Fat

26.7%26g

0.3 gvs26 g

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

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0.31%0.099g

Saturated Fat

6.16%1.97g

0.099 gvs1.97 g

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

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2.37%0.038g

Omega 3

0.097%0.002g

0.038 gvs0.002 g

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

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0.71%0.12g

Omega 6

37.6%6.4g

0.12 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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52.8%68.6g

Carbohydrate

8.6%11g

68.6 gvs11 g

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

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3.25%2.35g

Sugars

3.1%2.25g

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

2.35 gvs2.25 g

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

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1.2%0.87g

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]

0.87 gvs0.057 g

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

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%0.95g

Glucose

%0.088g

0.95 gvs0.088 g

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

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%0.49g

Sucrose

%2.05g

0.49 gvs2.05 g

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

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13%4.94g

Fiber

17%6.48g

4.94 gvs6.48 g

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

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14.5%8.13g

Protein

19.6%11g

8.13 gvs11 g

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

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Vitamins

Russet Potatoesvs 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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26%0.31mg

Vitamin B1

8.85%0.11mg

Thiamine

0.31 mgvs0.11 mg

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

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9.64%0.13mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.13 mgvs0.59 mg

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

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24.6%3.93mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.93 mgvs1.87 mg

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

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23%1.14mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.14 mgvs0.24 mg

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

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101%1.3mg

Vitamin B6

5.46%0.071mg

Pyridoxine

1.3 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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13.3%53μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

53 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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24%21.6mg

Vitamin C

0%0mg

Ascorbic acid

21.6 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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0.25%0.038mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.038 mgvs13.3 mg

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

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5.7%6.84μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.84 μgvs0 μg

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

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Minerals

Russet Potatoesvs Almonds

4.94%49.4mg

Calcium

14%139mg

49.4 mgvs139 mg

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

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43.5%0.39mg

Copper

59.4%0.53mg

0.39 mgvs0.53 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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41%3.27mg

Iron

24%1.92mg

3.27 mgvs1.92 mg

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

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20.8%87.3mg

Magnesium

33.3%140mg

87.3 mgvs140 mg

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

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26%0.6mg

Manganese

49%1.13mg

0.6 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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30%209mg

Phosphorus

35.6%249mg

209 mgvs249 mg

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

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46.6%1584mg

Potassium

11%380mg

1584 mgvs380 mg

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

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2.76%1.5μg

Selenium

3.86%2.12μg

1.5 μgvs2.12 μg

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

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1.27%19mg

Sodium

0.035%0.52mg

19 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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8.07%298g

Water

0.062%2.3g

298 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 Russet Potatoes vs Almonds:

Raw Whole Russet Potatoes have 2.9 times more Vitamin B1, 2.1 times more Vitamin B3, 4.7 times more Vitamin B5, 18.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 4.7 times more Vitamin B2 and 349.7 times more Vitamin E than Raw Whole Russet Potatoes.
Both Raw 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 Russet Potatoes vs Almonds:

Raw Whole Russet Potatoes have 1.7 times more Iron, 4.2 times more Potassium and 130.6 times more Water than Almonds.
While Almonds contain 2.8 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Selenium and 1.5 times more Zinc than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Whole Russet Potatoes have 6.1 times more Carbohydrate than Almonds.
While Almonds contain 85.2 times more Fat, 20 times more Saturated Fat, 52.5 times more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Almonds have similar amounts of Energy and Sugars per 300 kcal.
Both Raw 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:

Russet PotatoesVS White PotatoesAlmondsVS White PotatoesRusset PotatoesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Russet PotatoesVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: