Compare Nutrients / 100g VS
Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Compare Nutrients in 100 grams Russet PotatoesVS Almonds

Macros Ratio

ProteinsFatsCarbs

Russet Potatoes
11%
1%
88%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Russet PotatoesAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.83%
17%
0.082 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
2.54%
87.5%
0.033 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.47%
22.6%
1.035 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
26.5%
10.5%
0.345 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
6.33%
0%
5.7 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.07%
171%
0.01 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.5%
0%
1.8 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
3.5%
11%
14 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Russet PotatoesAlmonds
Calcium
1.3%
27%
13 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
11%
115%
0.103 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
10.8%
46%
0.86 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.75%
67.5%
23 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
6.83%
95%
0.157 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
7.86%
68.7%
55 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.87%
15.6%
417 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0.73%
7.45%
0.4 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.07%
5 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2.64%
28%
0.29 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Russet Potatoes vs Almonds:
Raw Whole Russet Potatoes have 2.5 times more Vitamin B6 than Almonds. While Almonds contain 2.5 times more Thiamine, 34.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2563 times more Vitamin E and 3.1 times more Folate than Raw Whole Russet Potatoes.

Comparing minerals per 100 grams for Russet Potatoes vs Almonds:
Almonds contain 20.7 times more Calcium, 10 times more Copper, 4.3 times more Iron, 11.7 times more Magnesium, 13.9 times more Manganese, 8.7 times more Phosphorus, 1.8 times more Potassium, 10.3 times more Selenium and 10.8 times more Zinc than Raw Whole Russet Potatoes.

Macro Nutrients

100gRDA for Men 19-30 years
Russet PotatoesAlmonds
Fat
0.08%
51%
0.08 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.82%
37.8%
2.14 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
16.6%
18.07 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
2.72%
20%
79 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.86%
6%
0.62 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.42%
33%
1.3 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.08%
12%
0.026 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
0.19%
0.01 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.19%
72%
0.032 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.12%
0.12%
78.58 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Whole Russet Potatoes have 17.8 times more Water than Almonds. While Almonds contain 624.1 times more Fat, 9.9 times more Protein, 7.3 times more Energy, 7 times more Sugars, 9.6 times more Fiber, 146.2 times more Saturated Fat and 385.1 times more Omega 6 than Raw Whole Russet Potatoes. Both Raw Whole Russet Potatoes and Almonds have similar amounts of Carbohydrate per 100g.Both Raw Whole Russet Potatoes as well as Almonds have insufficient amounts of Omega 3 in 100g.