Comparing Nutrients in 14 ounces Baked Sweet Potato VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Roasted Almonds	Recommended Dietary Allowance
Energy	12.3% 357kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	64% 83.4g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	26.6% 19.3g	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	2.74% 2g	0.055% 0.04g	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	% 2.26g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 9.05g	% 19g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	149% 83g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Baked Sweet Potato	Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 151mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	485% 4.36mg	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	34.2% 2.74mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	385% 8.86mg	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	30.6% 214mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.13% 301g	0.26% 9.57g	3700g per day for Men 19-50 years

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

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

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

• Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 31.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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 Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 14 ounces:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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 Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.