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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13% 381kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	68% 88g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	17.8% 6.75g	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

	Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	228% 2056μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.7% 5.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	58.7% 52.8mg	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	NA	687% 103mg	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

	Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	26.3% 2.1mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	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	25.5% 179mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	42.6% 1449mg	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	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.03% 297g	0.3% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Frozen Sweet Potato vs Oil Roasted Almonds:

• 14 ounces of Frozen Sweet Potato have more Vitamin A, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.4 times more Vitamin B1, 15.3 times more Vitamin B2, 6.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Sweet Potato have 26.7 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 7.9 times more Calcium, 5.4 times more Copper, 6.9 times more Iron, 12.5 times more Magnesium, 3.7 times more Manganese, 10.4 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 9.9 times more Zinc than Frozen Sweet Potato, Unprepared.
• 14 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Sweet Potato have 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 6.3 times more Energy, 306.5 times more Fat, 107.9 times more Saturated Fat, 201.8 times more Omega 6, 6.2 times more Fiber and 12.4 times more Protein than Frozen Sweet Potato, Unprepared.
• 14 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Frozen Sweet Potato, Unprepared as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.