Comparing Nutrients in 500 calories Russet PotatoesVS Almonds

Weight per 500 calories

Russet Potatoes

633g

Almonds

86.4g

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 500 calories - Russet Potatoes or Almonds?

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Russet Potatoesvs 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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0.52%0.51g

Fat

44.5%43g

0.51 gvs43 g

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

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0.51%0.16g

Saturated Fat

10.3%3.3g

0.16 gvs3.3 g

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

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3.96%0.063g

Omega 3

0.16%0.003g

0.063 gvs0.003 g

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

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1.2%0.2g

Omega 6

62.6%10.6g

0.2 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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88%114g

Carbohydrate

14.3%18.6g

114 gvs18.6 g

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

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5.4%3.92g

Sugars

5.2%3.76g

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

3.92 gvs3.76 g

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

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2%1.46g

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]

1.46 gvs0.095 g

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

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%1.6g

Glucose

%0.15g

1.6 gvs0.15 g

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

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%0.82g

Sucrose

%3.4g

0.82 gvs3.4 g

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

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21.7%8.23g

Fiber

28.4%10.8g

8.23 gvs10.8 g

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

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24%13.5g

Protein

32.6%18.3g

13.5 gvs18.3 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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43.2%0.52mg

Vitamin B1

14.8%0.18mg

Thiamine

0.52 mgvs0.18 mg

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

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16%0.21mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.21 mgvs0.98 mg

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

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41%6.55mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.55 mgvs3.12 mg

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

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38%1.9mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.9 mgvs0.41 mg

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

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168%2.2mg

Vitamin B6

9.1%0.12mg

Pyridoxine

2.2 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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22%88.6μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

88.6 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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40%36mg

Vitamin C

0%0mg

Ascorbic acid

36 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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0.42%0.063mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.063 mgvs22 mg

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

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9.5%11.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11.4 μgvs0 μg

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

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Minerals

Russet Potatoesvs Almonds

8.23%82.3mg

Calcium

23.2%232mg

82.3 mgvs232 mg

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

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72.4%0.65mg

Copper

99%0.89mg

0.65 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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68%5.44mg

Iron

40%3.2mg

5.44 mgvs3.2 mg

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

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34.7%146mg

Magnesium

55.5%233mg

146 mgvs233 mg

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

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43.2%0.99mg

Manganese

82%1.9mg

0.99 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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49.7%348mg

Phosphorus

59.3%415mg

348 mgvs415 mg

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

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77.6%2639mg

Potassium

18.6%633mg

2639 mgvs633 mg

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

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4.6%2.53μg

Selenium

6.44%3.54μg

2.53 μgvs3.54 μg

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

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2.1%31.6mg

Sodium

0.058%0.86mg

31.6 mgvs0.86 mg

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

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16.7%1.84mg

Zinc

24.5%2.7mg

1.84 mgvs2.7 mg

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

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13.4%497g

Water

0.1%3.8g

497 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Whole Russet Potatoes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Russet PotatoesVS White PotatoesAlmondsVS White PotatoesRusset PotatoesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Russet PotatoesVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: