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Comparing Nutrients in 14 ounces Boiled Sweet Potato no SkinVS Almonds

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin
7%
2%
91%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

10.4%302kcal
Energy
79.2%2298kcal
302 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.57%0.56g
Fat
204%198g
0.56 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
47%15g
0.12 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0.74%0.012g
0 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.42%0.24g
Omega 6
288%49g
0.24 gvs49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70.3g
Carbohydrate
65.8%85.5g
70.3 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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31.4%22.8g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.8 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.35%1.7g
Fructose
0.6%0.44g
≤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]
1.7 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.14g
Glucose
%0.67g
2.14 gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.68g
Sucrose
%15.7g
5.68 gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g
Fiber
131%49.6g
9.92 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.7%5.44g
Protein
150%84g
5.44 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

347%3124μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3124 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.5%0.22mg
Vitamin B1
68%0.81mg
Thiamine
0.22 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.3%0.19mg
Vitamin B2
347%4.5mg
Riboflavin
0.19 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.14mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
2.14 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46%2.3mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
2.3 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.4%0.65mg
Vitamin B6
42%0.54mg
Pyridoxine
0.65 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.3%5.48μg
Vitamin B7
754%226μg
Biotin
5.48 μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
24 μgvs175 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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56.4%51mg
Vitamin C
0%0mg
Ascorbic acid
51 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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25%3.73mg
Vitamin E
678%102mg
Tocopherols and Tocotrienols
3.73 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.95%8.33μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
8.33 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10.7%107mg
Calcium
107%1068mg
107 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41.5%0.37mg
Copper
455%4.1mg
0.37 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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35.7%2.86mg
Iron
184%14.7mg
2.86 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
255%1072mg
71.4 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46%1.06mg
Manganese
376%8.65mg
1.06 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg
Phosphorus
273%1909mg
127 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%913mg
Potassium
85.6%2909mg
913 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
29.6%16.3μg
0.79 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.14%107mg
Sodium
0.26%3.97mg
107 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.2%0.79mg
Zinc
113%12.4mg
0.79 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.6%318g
Water
0.47%17.5g
318 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Almonds:
Comparing minerals per 14 ounces for Boiled Sweet Potato no Skin vs Almonds:
Comparison of macro-nutrients per 14 ounces:



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