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Comparing Nutrients in 100 grams Baked PotatoesVSAlmonds

Macros Ratio

ProteinsFatsCarbs

Baked Potatoes
10%
1%
89%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
Baked PotatoesAlmonds
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
5%
17.5%
0.06 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
3.85%
87.7%
0.05 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
8.75%
22.5%
1.4 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
24%
10.8%
0.31 mg0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
10.7%
0%
9.6 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
0.27%
171%
0.04 mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
1.67%
0%
2 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
7%
11%
28 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
Baked PotatoesAlmonds
Calcium
1.5%
27%
15 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
13%
114%
0.12 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
13.5%
46%
1.08 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
6.67%
64%
28 mg270 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
9.57%
95%
0.22 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
10%
68.7%
70 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
15.7%
21.6%
535 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
0.73%
7.45%
0.4 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
0.67%
0.07%
10 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
3.27%
28%
0.36 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Potatoes vs Almonds:
Whole Baked Potatoes have 2.2 times more Vitamin B6 than Almonds. While Almonds contain 3.5 times more Thiamine, 22.8 times more Vitamin B2, 2.6 times more Vitamin B3, 640 times more Vitamin E and 1.6 times more Folate than Whole Baked Potatoes.

Comparing minerals per 100 grams for Baked Potatoes vs Almonds:
Almonds contain 17.9 times more Calcium, 8.6 times more Copper, 3.4 times more Iron, 9.6 times more Magnesium, 9.9 times more Manganese, 6.9 times more Phosphorus, 1.4 times more Potassium, 10.3 times more Selenium and 8.7 times more Zinc than Whole Baked Potatoes.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
Baked PotatoesAlmonds
Energy
3.2%
20%
93 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
0.13%
51.5%
0.13 g50 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
4.46%
37.5%
2.5 g21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
16%
16.6%
21 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
1.63%
6%
1.18 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
5.8%
33%
2.2 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
0.09%
12%
0.03 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
0.63%
0%
0.01 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
0.24%
70.6%
0.04 g12 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
2.03%
0.12%
75 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 grams:
Whole Baked Potatoes have 17 times more Water than Almonds. While Almonds contain 6.2 times more Energy, 384.6 times more Fat, 8.4 times more Protein, 3.7 times more Sugars, 5.7 times more Fiber, 126.7 times more Saturated Fat and 300 times more Omega 6 than Whole Baked Potatoes. Both Whole Baked Potatoes and Almonds have similar amounts of Carbohydrate per 100 g.