Comparing Nutrients in 14 ounces Baked Frozen Sweet Potato VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baked Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.7% 397kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	110% 41.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	460% 4140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.6% 6.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	26.8% 107μg	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	20.4% 3.06mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	425% 9.76mg	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	25% 175mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	81.6% 2774mg	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	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	111% 12mg	11mg per day for Men 19-50 years
Water	7.9% 293g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Baked Frozen Sweet Potato have more Vitamin A, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.4 times more Vitamin B1, 13.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 33.7 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Oil Roasted Almonds contain 8.3 times more Calcium, 5.2 times more Copper, 6.8 times more Iron, 13 times more Magnesium, 3.7 times more Manganese, 10.6 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 10.2 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 14 ounces of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Frozen Sweet Potato have 1.3 times more Carbohydrate and 2 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 6.1 times more Energy, 459.8 times more Fat, 168.3 times more Saturated Fat, 321.9 times more Omega 6, 5.8 times more Fiber and 12.4 times more Protein than Baked Frozen Sweet Potato no Salt.
• 14 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Baked Frozen Sweet Potato no Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.