Comparing Nutrients in 500 calories Russet PotatoesVS Roasted Almonds

Weight per 500 calories

Russet Potatoes

633g

Roasted Almonds

83.6g

Dry Roasted Almonds have 7.6 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Russet Potatoesvs Roasted 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

45.3%44g

0.51 gvs44 g

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

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0.51%0.16g

Saturated Fat

10.7%3.42g

0.16 gvs3.42 g

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

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3.96%0.063g

Omega 3

0.52%0.008g

0.063 gvs0.008 g

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

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1.2%0.2g

Omega 6

63.7%11g

0.2 gvs11 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

13.5%17.6g

114 gvs17.6 g

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

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5.4%3.92g

Sugars

5.6%4.06g

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

3.92 gvs4.06 g

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

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2%1.46g

Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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%1.6g

Glucose

%0.008g

1.6 gvs0.008 g

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

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%0.82g

Sucrose

%3.97g

0.82 gvs3.97 g

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

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21.7%8.23g

Fiber

24%9.1g

8.23 gvs9.1 g

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

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24%13.5g

Protein

31.3%17.5g

13.5 gvs17.5 g

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

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Vitamins

Russet Potatoesvs Roasted 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

5.37%0.064mg

Thiamine

0.52 mgvs0.064 mg

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

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16%0.21mg

Vitamin B2

77%1mg

Riboflavin

0.21 mgvs1 mg

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

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41%6.55mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

6.55 mgvs3.04 mg

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

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38%1.9mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

1.9 mgvs0.27 mg

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

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168%2.2mg

Vitamin B6

8.75%0.11mg

Pyridoxine

2.2 mgvs0.11 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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22%88.6μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

88.6 μgvs46 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

133%20mg

Tocopherols and Tocotrienols

0.063 mgvs20 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 Roasted Almonds

8.23%82.3mg

Calcium

22.4%224mg

82.3 mgvs224 mg

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

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72.4%0.65mg

Copper

102%0.92mg

0.65 mgvs0.92 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

39%3.1mg

5.44 mgvs3.1 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

81%1.87mg

0.99 mgvs1.87 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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49.7%348mg

Phosphorus

56.3%394mg

348 mgvs394 mg

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

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77.6%2639mg

Potassium

17.5%596mg

2639 mgvs596 mg

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

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4.6%2.53μg

Selenium

3.04%1.67μg

2.53 μgvs1.67 μg

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

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2.1%31.6mg

Sodium

0.17%2.5mg

31.6 mgvs2.5 mg

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

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16.7%1.84mg

Zinc

25%2.77mg

1.84 mgvs2.77 mg

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

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13.4%497g

Water

0.054%2g

497 gvs2 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 Roasted Almonds:

Raw Whole Russet Potatoes have 8.1 times more Vitamin B1, 2.2 times more Vitamin B3, 7.1 times more Vitamin B5, 19.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.8 times more Vitamin B2 and 315.7 times more Vitamin E than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Russet Potatoes vs Roasted Almonds:

Raw Whole Russet Potatoes have 1.7 times more Iron, 4.4 times more Potassium and 246.8 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.7 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese and 1.5 times more Zinc than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Dry Roasted Almonds have similar amounts of Phosphorus per 500 kcal.
Both Raw Whole Russet Potatoes as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Whole Russet Potatoes have 6.5 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 86.8 times more Fat, 20.8 times more Saturated Fat, 53.4 times more Omega 6 and 1.3 times more Protein than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Dry Roasted Almonds have similar amounts of Energy, Sugars and Fiber per 500 kcal.
Both Raw Whole Russet Potatoes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Russet PotatoesVS White PotatoesRoasted AlmondsVS White PotatoesRusset PotatoesVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Russet PotatoesVS Roasted Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: