Comparing Nutrients in 14 ounces Roasted Almonds VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Roasted Almonds	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	82% 2373kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.17% 0.2g	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	84% 109g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	2.7% 1.94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	149% 83g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	16% 63.5μg	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	53.4% 48mg	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	9% 1.35mg	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	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	106% 1064mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	67% 0.6mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	64% 1.47mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	78.2% 2659mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	7.52% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Cooked Yam, Boiled, Drained, Or Baked:

• Dry Roasted Almonds have 42.8 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B9 and 70.3 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Dry Roasted Almonds as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Cooked Yam, Boiled, Drained, Or Baked:

• Dry Roasted Almonds have 19.1 times more Calcium, 7.2 times more Copper, 7.2 times more Iron, 15.5 times more Magnesium, 6 times more Manganese, 9.6 times more Phosphorus, 2.9 times more Selenium and 16.6 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 29.1 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 5.2 times more Energy, 375.3 times more Fat, 141.1 times more Saturated Fat, 258.9 times more Omega 6, 9.9 times more Sugars, 2.8 times more Fiber and 14.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.