Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Russet PotatoesVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Russet Potatoes
10%
1%
89%
Blanched Almonds
14%
75%
11%
100 g ▼

Macro Nutrients

2.72%79kcal
Energy
20.3%590kcal
79 kcalvs590 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.082%0.08g
Fat
54%52.5g
0.08 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.081%0.026g
Saturated Fat
12.4%3.95g
0.026 gvs3.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0.63%0.01g
Omega 3
0.25%0.004g
0.01 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.19%0.032g
Omega 6
72.7%12.4g
0.032 gvs12.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
14%18g
Carbohydrate
14.4%18.7g
18 gvs18.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
0.86%0.62g
Sugars
6.4%4.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.62 gvs4.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
0.32%0.23g
Fructose
0%0g
≤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]
0.23 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%0.25g
Glucose
%0.03g
0.25 gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.13g
Sucrose
%4.46g
0.13 gvs4.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
3.42%1.3g
Fiber
26%9.9g
1.3 gvs9.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.82%2.14g
Protein
38.2%21.4g
2.14 gvs21.4 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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
6.83%0.082mg
Vitamin B1
16%0.19mg
Thiamine
0.082 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
2.54%0.033mg
Vitamin B2
54.7%0.71mg
Riboflavin
0.033 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
6.47%1.04mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
1.04 mgvs3.5 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
6%0.3mg
Vitamin B5
6.28%0.31mg
Pantothenic acid
0.3 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
26.5%0.35mg
Vitamin B6
8.85%0.12mg
Pyridoxine
0.35 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
3.5%14μg
Vitamin B9
12.3%49μg
Folates and Folic Acid
14 μgvs49 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
6.33%5.7mg
Vitamin C
0%0mg
Ascorbic acid
5.7 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.067%0.01mg
Vitamin E
158%23.8mg
Tocopherols and Tocotrienols
0.01 mgvs23.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
1.5%1.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.8 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

1.3%13mg
Calcium
23.6%236mg
13 mgvs236 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
11.4%0.1mg
Copper
114%1.03mg
0.1 mgvs1.03 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 .

Find Vegetables rich in Fluoride
10.8%0.86mg
Iron
41%3.28mg
0.86 mgvs3.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
5.48%23mg
Magnesium
64%268mg
23 mgvs268 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
6.83%0.16mg
Manganese
79.8%1.84mg
0.16 mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
7.86%55mg
Phosphorus
68.7%481mg
55 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
12.3%417mg
Potassium
19.4%659mg
417 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.73%0.4μg
Selenium
5.8%3.2μg
0.4 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.33%5mg
Sodium
1.27%19mg
5 mgvs19 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
2.64%0.29mg
Zinc
27%2.97mg
0.29 mgvs2.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.12%78.6g
Water
0.12%4.5g
78.6 gvs4.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 grams of Russet Potatoes vs Blanched Almonds:
Comparing minerals per 100 grams for Russet Potatoes vs Blanched Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: