Comparing Nutrients in 500 calories Boiled Peeled PotatoesVS Blanched Almonds

Weight per 500 calories

Boiled Peeled Potatoes

581g

Blanched Almonds

84.7g

Blanched Almonds have 6.9 times more energy per unit of mass than Boiled Peeled Potatoes no Salt, which is very high in comparison to other foods. Boiled Peeled Potatoes having average energy density.

Which food has more nutrients per 500 calories - Boiled Peeled Potatoes or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Peeled Potatoes

91%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Boiled Peeled Potatoesvs Blanched 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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0.6%0.58g

Fat

46%44.5g

0.58 gvs44.5 g

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

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0.47%0.15g

Saturated Fat

10.5%3.35g

0.15 gvs3.35 g

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

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3.63%0.058g

Omega 3

0.21%0.003g

0.058 gvs0.003 g

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

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1.1%0.19g

Omega 6

61.6%10.5g

0.19 gvs10.5 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

12%16g

116 gvs16 g

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

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7.14%5.17g

Sugars

5.4%3.92g

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

5.17 gvs3.92 g

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

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2.25%1.63g

Fructose

0%0g

≤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]

1.63 gvs0 g

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

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%1.9g

Glucose

%0.025g

1.9 gvs0.025 g

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

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%1.05g

Sucrose

%3.78g

1.05 gvs3.78 g

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

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27.5%10.5g

Fiber

22%8.4g

10.5 gvs8.4 g

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

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17.8%9.94g

Protein

32.4%18g

9.94 gvs18 g

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

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Vitamins

Boiled Peeled Potatoesvs Blanched 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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47.5%0.57mg

Vitamin B1

13.5%0.16mg

Thiamine

0.57 mgvs0.16 mg

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

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8.5%0.11mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.11 mgvs0.6 mg

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

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47.7%7.63mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

7.63 mgvs2.97 mg

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

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59%2.96mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

2.96 mgvs0.27 mg

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

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120%1.56mg

Vitamin B6

7.5%0.097mg

Pyridoxine

1.56 mgvs0.097 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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13%52.3μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

52.3 μgvs41.5 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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48%43mg

Vitamin C

0%0mg

Ascorbic acid

43 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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0.39%0.058mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.058 mgvs20 mg

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

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10.7%12.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.8 μgvs0 μg

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

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Minerals

Boiled Peeled Potatoesvs Blanched Almonds

4.65%46.5mg

Calcium

20%200mg

46.5 mgvs200 mg

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

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108%0.97mg

Copper

97%0.87mg

0.97 mgvs0.87 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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22.5%1.8mg

Iron

34.7%2.78mg

1.8 mgvs2.78 mg

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

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27.7%116mg

Magnesium

54%227mg

116 mgvs227 mg

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

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35.4%0.81mg

Manganese

67.6%1.56mg

0.81 mgvs1.56 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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33.2%233mg

Phosphorus

58.2%408mg

233 mgvs408 mg

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

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56%1907mg

Potassium

16.4%558mg

1907 mgvs558 mg

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

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3.17%1.74μg

Selenium

4.93%2.7μg

1.74 μgvs2.7 μg

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

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1.94%29mg

Sodium

1.07%16mg

29 mgvs16 mg

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

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14.3%1.57mg

Zinc

23%2.5mg

1.57 mgvs2.5 mg

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

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12%450g

Water

0.1%3.82g

450 gvs3.82 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 Boiled Peeled Potatoes vs Blanched Almonds:

Boiled Peeled Potatoes no Salt have 3.5 times more Vitamin B1, 2.6 times more Vitamin B3, 11.1 times more Vitamin B5, 16 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 5.5 times more Vitamin B2 and 346.2 times more Vitamin E than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Peeled Potatoes vs Blanched Almonds:

Boiled Peeled Potatoes no Salt have 3.4 times more Potassium and 117.8 times more Water than Blanched Almonds.
While Blanched Almonds contain 4.3 times more Calcium, 1.5 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt and Blanched Almonds have similar amounts of Copper per 500 kcal.
Both Boiled Peeled Potatoes no Salt as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Peeled Potatoes no Salt have 7.4 times more Carbohydrate, 1.3 times more Sugars and 1.2 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 76.6 times more Fat, 22.2 times more Saturated Fat, 56.3 times more Omega 6 and 1.8 times more Protein than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Boiled Peeled Potatoes no Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Peeled PotatoesVS Microwaved Potato FleshBlanched AlmondsVS Microwaved Potato FleshBoiled Peeled PotatoesVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled Peeled PotatoesVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Peeled Potatoes or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: