Comparing Nutrients in 500 calories Baked Potato SkinVS Almonds

Weight per 500 calories

Baked Potato Skin

253g

Almonds

86.4g

Almonds have 2.9 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Which food has more nutrients per 500 calories - Baked Potato Skin or Almonds?

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Baked Potato Skinvs Almonds

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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0.26%0.25g

Fat

44.5%43g

0.25 gvs43 g

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

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0.21%0.066g

Saturated Fat

10.3%3.3g

0.066 gvs3.3 g

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

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1.58%0.025g

Omega 3

0.16%0.003g

0.025 gvs0.003 g

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

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0.48%0.081g

Omega 6

62.6%10.6g

0.081 gvs10.6 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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89.5%116g

Carbohydrate

14.3%18.6g

116 gvs18.6 g

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

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4.88%3.54g

Sugars

5.2%3.76g

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

3.54 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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52.5%20g

Fiber

28.4%10.8g

20 gvs10.8 g

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

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19.3%11g

Protein

32.6%18.3g

11 gvs18.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Potato Skinvs Almonds

0.28%2.53μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.53 μgvs0 μg

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

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25.7%0.31mg

Vitamin B1

14.8%0.18mg

Thiamine

0.31 mgvs0.18 mg

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

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20.6%0.27mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.27 mgvs0.98 mg

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

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48.4%7.74mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

7.74 mgvs3.12 mg

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

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43.3%2.16mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

2.16 mgvs0.41 mg

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

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119%1.55mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.55 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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14%55.6μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

55.6 μgvs38 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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38%34mg

Vitamin C

0%0mg

Ascorbic acid

34 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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0.67%0.1mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.1 mgvs22 mg

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

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3.58%4.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.3 μgvs0 μg

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

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Minerals

Baked Potato Skinvs Almonds

8.6%86mg

Calcium

23.2%232mg

86 mgvs232 mg

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

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229%2.06mg

Copper

99%0.89mg

2.06 mgvs0.89 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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222%17.8mg

Iron

40%3.2mg

17.8 mgvs3.2 mg

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

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26%109mg

Magnesium

55.5%233mg

109 mgvs233 mg

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

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67.6%1.56mg

Manganese

82%1.9mg

1.56 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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36.4%255mg

Phosphorus

59.3%415mg

255 mgvs415 mg

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

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42.6%1447mg

Potassium

18.6%633mg

1447 mgvs633 mg

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

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3.2%1.77μg

Selenium

6.44%3.54μg

1.77 μgvs3.54 μg

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

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3.54%53mg

Sodium

0.058%0.86mg

53 mgvs0.86 mg

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

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11.2%1.24mg

Zinc

24.5%2.7mg

1.24 mgvs2.7 mg

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

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3.23%119g

Water

0.1%3.8g

119 gvs3.8 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 Baked Potato Skin vs Almonds:

Baked Potato Skin has 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 5.3 times more Vitamin B5, 13.1 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 3.7 times more Vitamin B2 and 219.1 times more Vitamin E than Baked Potato Skin.
Both Baked Potato Skin as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Baked Potato Skin vs Almonds:

Baked Potato Skin has 2.3 times more Copper, 5.5 times more Iron and 2.3 times more Potassium than Almonds.
While Almonds contain 2.7 times more Calcium, 2.1 times more Magnesium, 1.6 times more Phosphorus, 2 times more Selenium and 2.2 times more Zinc than Baked Potato Skin.
Both Baked Potato Skin and Almonds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Potato Skin has 6.3 times more Carbohydrate and 1.8 times more Fiber than Almonds.
While Almonds contain 170.7 times more Fat, 50 times more Saturated Fat, 131.7 times more Omega 6 and 1.7 times more Protein than Baked Potato Skin.
Both Baked Potato Skin and Almonds have similar amounts of Energy and Sugars per 500 kcal.
Both Baked Potato Skin as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinAlmondsVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Baked Potato SkinVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Potato Skin or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: