Comparing Nutrients in 500 calories Almond pasteVS Baked Red Potatoes

Weight per 500 calories

Almond paste

109g

Baked Red Potatoes

575g

Almond paste has 5.3 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Almond paste or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Almond paste

52%

40%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Almond pastevs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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31.2%30.3g

Fat

0.89%0.86g

30.3 gvs0.86 g

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

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8.97%2.87g

Saturated Fat

0.72%0.23g

2.87 gvs0.23 g

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

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13.6%0.22g

Omega 3

5.4%0.086g

0.22 gvs0.086 g

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

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36%6.1g

Omega 6

1.66%0.28g

6.1 gvs0.28 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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40%52g

Carbohydrate

86.6%113g

52 gvs113 g

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

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54.6%39.6g

Sugars

11.3%8.2g

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

39.6 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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13.8%5.24g

Fiber

27.2%10.3g

5.24 gvs10.3 g

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

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17.5%9.83g

Protein

23.6%13.2g

9.83 gvs13.2 g

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

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Vitamins

Almond pastevs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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7.46%0.09mg

Vitamin B1

34.5%0.41mg

Thiamine

0.09 mgvs0.41 mg

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

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34.8%0.45mg

Vitamin B2

22%0.29mg

Riboflavin

0.45 mgvs0.29 mg

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

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9.7%1.55mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

1.55 mgvs9.17 mg

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

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2.47%0.12mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.12 mgvs1.96 mg

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

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3.02%0.039mg

Vitamin B6

94%1.2mg

Pyridoxine

0.039 mgvs1.2 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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20%79.7μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

79.7 μgvs155 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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0.12%0.11mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0.11 mgvs72.4 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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99%14.8mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

14.8 mgvs0.46 mg

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

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0%0μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

0 μgvs16 μg

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

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Minerals

Almond pastevs Baked Red Potatoes

18.8%188mg

Calcium

5.17%51.7mg

188 mgvs51.7 mg

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

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55%0.5mg

Copper

111%1mg

0.5 mgvs1 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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22%1.75mg

Iron

50.3%4.02mg

1.75 mgvs4.02 mg

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

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33.8%142mg

Magnesium

38.3%161mg

142 mgvs161 mg

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

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40.6%0.93mg

Manganese

43.2%0.99mg

0.93 mgvs0.99 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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40.2%282mg

Phosphorus

59%414mg

282 mgvs414 mg

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

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10%343mg

Potassium

92%3132mg

343 mgvs3132 mg

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

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8.34%4.6μg

Selenium

4.6 μgvsNA μg

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

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0.66%9.83mg

Sodium

4.6%69mg

9.83 mgvs69 mg

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

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14.7%1.6mg

Zinc

21%2.3mg

1.6 mgvs2.3 mg

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

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0.42%15.4g

Water

12%441g

15.4 gvs441 g

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

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Lets compare vitamin content per 500 calories of Almond paste vs Baked Red Potatoes:

Almond paste has 1.6 times more Vitamin B2 and 32.2 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.6 times more Vitamin B1, 5.9 times more Vitamin B3, 15.9 times more Vitamin B5, 31 times more Vitamin B6, 1.9 times more Vitamin B9, 663.3 times more Vitamin C and more Vitamin K than Almond paste.
Both Almond paste as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almond paste vs Baked Red Potatoes:

Almond paste has 3.6 times more Calcium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Copper, 2.3 times more Iron, 1.5 times more Phosphorus, 9.1 times more Potassium, 1.4 times more Zinc and 28.7 times more Water than Almond paste.
Both Almond paste and Baked Whole Red Potatoes have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almond paste has 35.1 times more Fat, 12.5 times more Saturated Fat, 2.5 times more Omega 3, 21.6 times more Omega 6 and 4.8 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Almond paste.
Both Almond paste and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Almond paste as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Almond pasteVS Dried BeechnutsBaked Red PotatoesVS Dried BeechnutsAlmond pasteVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Almond pasteVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Almond paste or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: