Comparing Nutrients in 5 ounces Almond pasteVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Almond paste

52%

40%

Baked White Potatoes

90%

5 oz ▼

Macro Nutrients

Almond pastevs Baked White Potatoes

22.4%649kcal

Energy

4.5%130kcal

649 kcalvs130 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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40.5%39.3g

Fat

0.22%0.21g

39.3 gvs0.21 g

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

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11.6%3.73g

Saturated Fat

0.18%0.057g

3.73 gvs0.057 g

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

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17.6%0.28g

Omega 3

1.33%0.021g

0.28 gvs0.021 g

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

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46.5%7.9g

Omega 6

0.41%0.069g

7.9 gvs0.069 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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52%67.8g

Carbohydrate

23%30g

67.8 gvs30 g

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

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71%51.4g

Sugars

3%2.17g

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

51.4 gvs2.17 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.89g

NA gvs0.89 g

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

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Sucrose

%0.57g

NA gvs0.57 g

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

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18%6.8g

Fiber

7.83%2.98g

6.8 gvs2.98 g

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

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22.8%12.8g

Protein

5.3%2.98g

12.8 gvs2.98 g

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

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Vitamins

Almond pastevs Baked White Potatoes

0%0μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 μg

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

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9.7%0.12mg

Vitamin B1

5.67%0.068mg

Thiamine

0.12 mgvs0.068 mg

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

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45%0.59mg

Vitamin B2

4.7%0.061mg

Riboflavin

0.59 mgvs0.061 mg

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

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12.6%2mg

Vitamin B3

13.5%2.17mg

Niacin, nicotinic acid, niacinamide

2 mgvs2.17 mg

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

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3.2%0.16mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.16 mgvs0.54 mg

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

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3.93%0.051mg

Vitamin B6

23%0.3mg

Pyridoxine

0.051 mgvs0.3 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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26%103μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

103 μgvs54 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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0.16%0.14mg

Vitamin C

20%18mg

Ascorbic acid

0.14 mgvs18 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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128%19mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

19 mgvs0.057 mg

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

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0%0μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

0 μgvs3.83 μg

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

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Minerals

Almond pastevs Baked White Potatoes

24.4%244mg

Calcium

1.4%14mg

244 mgvs14 mg

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

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71.5%0.64mg

Copper

20%0.18mg

0.64 mgvs0.18 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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28.3%2.27mg

Iron

11.3%0.91mg

2.27 mgvs0.91 mg

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

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44%184mg

Magnesium

9.1%38.3mg

184 mgvs38.3 mg

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

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52.8%1.2mg

Manganese

11.6%0.27mg

1.2 mgvs0.27 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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52.2%366mg

Phosphorus

15%106mg

366 mgvs106 mg

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

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13%445mg

Potassium

22.7%771mg

445 mgvs771 mg

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

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11%5.95μg

Selenium

1.3%0.71μg

5.95 μgvs0.71 μg

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

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0.85%12.8mg

Sodium

0.66%9.92mg

12.8 mgvs9.92 mg

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

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19%2.1mg

Zinc

4.5%0.5mg

2.1 mgvs0.5 mg

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

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0.54%20g

Water

2.9%107g

20 gvs107 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Almond paste vs Baked White Potatoes:

Almond paste has 1.7 times more Vitamin B1, 9.6 times more Vitamin B2, 1.9 times more Vitamin B9 and 338.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.4 times more Vitamin B5, 5.9 times more Vitamin B6, 126 times more Vitamin C and more Vitamin K than Almond paste.
Both Almond paste and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 5 oz.
Both Almond paste as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almond paste vs Baked White Potatoes:

Almond paste has 17.2 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 4.8 times more Magnesium, 4.5 times more Manganese, 3.4 times more Phosphorus, 8.4 times more Selenium and 4.2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Potassium and 5.4 times more Water than Almond paste.

Comparison of macro-nutrients per 5 ounces:

Almond paste has 5 times more Energy, 184.9 times more Fat, 65.7 times more Saturated Fat, 13.3 times more Omega 3, 113.8 times more Omega 6, 2.3 times more Carbohydrate, 23.7 times more Sugars, 2.3 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
Both Almond paste as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Almond pasteVS Dried BeechnutsBaked White PotatoesVS Dried BeechnutsAlmond pasteVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 5 ounces Almond pasteVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: