Comparing Nutrients in 500 calories AlmondsVS White Potatoes

Weight per 500 calories

Almonds

86.4g

White Potatoes

725g

Almonds have 8.4 times more energy per 100g than White Potatoes. It has very high energy density when compared to other foods. Raw Whole White Potatoes having low energy density.

Which food has more nutrients per 500 calories - Almonds or White Potatoes?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

White Potatoes

10%

89%

500 kcal ▼

Macro Nutrients

Almondsvs White 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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44.5%43g

Fat

0.75%0.72g

43 gvs0.72 g

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

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10.3%3.3g

Saturated Fat

0.59%0.19g

3.3 gvs0.19 g

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

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0.16%0.003g

Omega 3

4.53%0.072g

0.003 gvs0.072 g

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

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62.6%10.6g

Omega 6

1.36%0.23g

10.6 gvs0.23 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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14.3%18.6g

Carbohydrate

87.6%114g

18.6 gvs114 g

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

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5.2%3.76g

Sugars

11.5%8.33g

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

3.76 gvs8.33 g

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

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0.13%0.095g

Fructose

3.4%2.46g

≤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]

0.095 gvs2.46 g

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

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%0.15g

Glucose

%3.84g

0.15 gvs3.84 g

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

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%3.4g

Sucrose

%2.03g

3.4 gvs2.03 g

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

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28.4%10.8g

Fiber

45.8%17.4g

10.8 gvs17.4 g

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

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32.6%18.3g

Protein

21.7%12g

18.3 gvs12 g

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

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Vitamins

Almondsvs White Potatoes

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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14.8%0.18mg

Vitamin B1

43%0.51mg

Thiamine

0.18 mgvs0.51 mg

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

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75.6%0.98mg

Vitamin B2

19%0.25mg

Riboflavin

0.98 mgvs0.25 mg

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

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19.5%3.12mg

Vitamin B3

48.3%7.72mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs7.72 mg

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

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8.13%0.41mg

Vitamin B5

40.7%2.04mg

Pantothenic acid

0.41 mgvs2.04 mg

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

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9.1%0.12mg

Vitamin B6

113%1.47mg

Pyridoxine

0.12 mgvs1.47 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

32.6%130μg

Folates and Folic Acid

38 μgvs130 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%0mg

Vitamin C

73.3%66mg

Ascorbic acid

0 mgvs66 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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148%22mg

Vitamin E

0.48%0.072mg

Tocopherols and Tocotrienols

22 mgvs0.072 mg

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

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0%0μg

Vitamin K

9.66%11.6μg

Phytomenadione or phylloquinone

0 μgvs11.6 μg

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

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Minerals

Almondsvs White Potatoes

23.2%232mg

Calcium

6.52%65.2mg

232 mgvs65.2 mg

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

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99%0.89mg

Copper

93%0.84mg

0.89 mgvs0.84 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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40%3.2mg

Iron

47%3.77mg

3.2 mgvs3.77 mg

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

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55.5%233mg

Magnesium

36.2%152mg

233 mgvs152 mg

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

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82%1.9mg

Manganese

45.7%1.05mg

1.9 mgvs1.05 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

64%449mg

415 mgvs449 mg

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

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18.6%633mg

Potassium

86.7%2949mg

633 mgvs2949 mg

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

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6.44%3.54μg

Selenium

3.95%2.17μg

3.54 μgvs2.17 μg

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

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0.058%0.86mg

Sodium

7.73%116mg

0.86 mgvs116 mg

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

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24.5%2.7mg

Zinc

19%2.1mg

2.7 mgvs2.1 mg

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

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0.1%3.8g

Water

16%591g

3.8 gvs591 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 Almonds vs White Potatoes:

Almonds have 4 times more Vitamin B2 and 305.4 times more Vitamin E than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 2.9 times more Vitamin B1, 2.5 times more Vitamin B3, 5 times more Vitamin B5, 12.4 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs White Potatoes:

Almonds have 3.6 times more Calcium, 1.5 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium and 1.3 times more Zinc than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 4.7 times more Potassium, 134.3 times more Sodium and 155.2 times more Water than Almonds.
Both Almonds and Raw Whole White Potatoes have similar amounts of Copper, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 59.5 times more Fat, 17.4 times more Saturated Fat, 45.9 times more Omega 6 and 1.5 times more Protein than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 6.1 times more Carbohydrate, 2.2 times more Sugars and 1.6 times more Fiber than Almonds.
Both Almonds and Raw Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Almonds as well as Raw Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsWhite PotatoesVS Blanched AlmondsAlmondsVS Red PotatoesWhite PotatoesVS Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: