Comparing Nutrients in 14 ounces Baked Frozen Sweet Potato with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Almonds	Recommended Dietary Allowance
Energy	13.7% 397kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	47% 15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	131% 49.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	362% 3258μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.6% 6.2μg	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	43.7% 175μg	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	40% 36mg	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	455% 4.1mg	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	26.8% 2.14mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	7.9% 293g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Frozen Sweet Potato with Salt vs Almonds:

• Baked Frozen Sweet Potato with Salt has more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.1 times more Vitamin B1, 20.3 times more Vitamin B2, 6.5 times more Vitamin B3, 36.5 times more Vitamin B7 and 2 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Baked Frozen Sweet Potato with Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Frozen Sweet Potato with Salt vs Almonds:

• Baked Frozen Sweet Potato with Salt has 244 times more Sodium and 16.7 times more Water than Almonds.
• While Almonds contain 7.7 times more Calcium, 5.6 times more Copper, 6.9 times more Iron, 12.9 times more Magnesium, 3.3 times more Manganese, 10.9 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 10.4 times more Zinc than Baked Frozen Sweet Potato with Salt.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 5.8 times more Energy, 416.1 times more Fat, 146.2 times more Saturated Fat, 273.9 times more Omega 6, 6.9 times more Fiber and 12.4 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Baked Frozen Sweet Potato with Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.