Comparing Nutrients in 14 ounces Roasted Almonds VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Energy	82% 2373kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	63.2% 82g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	35.5% 25.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.055% 0.04g	2.74% 2g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.04g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 19g	% 9.05g	g per day for Men 19-50 years
Fiber	114% 43.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	149% 83g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	86.4% 77.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	106% 1064mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	185% 15mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	85.8% 1.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	267% 1869mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.13% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Baked Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Baked Sweet Potato:

• 14 ounces of Roasted Almonds have 11.3 times more Vitamin B2, 2.4 times more Vitamin B3, 9.2 times more Vitamin B9 and 33.7 times more Vitamin E than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 1.4 times more Vitamin B1, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Baked Sweet Potato:

• 14 ounces of Roasted Almonds have 7.1 times more Calcium, 6.8 times more Copper, 5.4 times more Iron, 10.3 times more Magnesium, 4.5 times more Manganese, 8.7 times more Phosphorus, 1.5 times more Potassium, 10 times more Selenium and 10.3 times more Zinc than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 12 times more Sodium and 31.4 times more Water than Dry Roasted Almonds.
• 14 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 6.6 times more Energy, 350.3 times more Fat, 78.7 times more Saturated Fat, 143.8 times more Omega 6, 3.3 times more Fiber and 10.4 times more Protein than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 1.3 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Baked Sweet Potato offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 in 14 ounces.