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Comparing Nutrients in 100 calories Russet PotatoesVS Almonds

Weight per 100 calories

Russet Potatoes
127g
Almonds
17.3g

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 100 calories - Russet Potatoes or Almonds?

Macros Ratio

Protein Fat Carbs

Russet Potatoes
10%
1%
89%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.1%0.1g
Fat
8.9%8.62g
0.1 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g
Saturated Fat
2.05%0.66g
0.033 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.79%0.013g
Omega 3
0.032%0.001g
0.013 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.24%0.041g
Omega 6
12.5%2.13g
0.041 gvs2.13 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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17.6%23g
Carbohydrate
2.86%3.72g
23 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.78 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.4%0.29g
Fructose
0.026%0.019g
≤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]
0.29 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.32g
Glucose
%0.029g
0.32 gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g
Sucrose
%0.68g
0.16 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.33%1.65g
Fiber
5.7%2.16g
1.65 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.84%2.7g
Protein
6.52%3.65g
2.7 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

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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8.65%0.1mg
Vitamin B1
2.95%0.035mg
Thiamine
0.1 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.2%0.042mg
Vitamin B2
15%0.2mg
Riboflavin
0.042 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.2%1.3mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
1.3 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.62%0.38mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.38 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.6%0.44mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.44 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.43%17.7μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
17.7 μgvs7.6 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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8%7.2mg
Vitamin C
0%0mg
Ascorbic acid
7.2 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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0.084%0.013mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
0.013 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.9%2.28μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.28 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.65%16.5mg
Calcium
4.65%46.5mg
16.5 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.5%0.13mg
Copper
19.8%0.18mg
0.13 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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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13.6%1.1mg
Iron
8%0.64mg
1.1 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.93%29mg
Magnesium
11%46.6mg
29 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.64%0.2mg
Manganese
16.4%0.38mg
0.2 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.95%69.6mg
Phosphorus
12%83mg
69.6 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.5%528mg
Potassium
3.72%127mg
528 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.92%0.51μg
Selenium
1.3%0.71μg
0.51 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.42%6.33mg
Sodium
0.012%0.17mg
6.33 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.34%0.37mg
Zinc
4.9%0.54mg
0.37 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.7%99g
Water
0.021%0.76g
99 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Russet Potatoes vs Almonds:
Comparing minerals per 100 calories for Russet Potatoes vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: