Comparing Nutrients in 1 kilogram Almond paste VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Almond paste	Sweet Potato Chips	Recommended Dietary Allowance
Energy	158% 4580kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	124% 2g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	437% 568g	130g per day for Men 19-50 years
Sugars	500% 363g	122% 88.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	232% 88g	38g per day for Men 19-50 years
Protein	161% 90g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	93% 370μg	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	1.1% 1mg	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	903% 135mg	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	172% 1720mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	458% 4.12mg	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	200% 16mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	587% 13.5mg	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	369% 2580mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sweet Potato Chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Sweet Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Sweet Potato Chips:

• 1 kilogram of Almond paste has 2.6 times more Vitamin B2, 2 times more Vitamin B9 and 1.4 times more Vitamin E than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains more Vitamin A, 1.5 times more Vitamin B3, 13.7 times more Vitamin B5, 14.9 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Sweet Potato Chips provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A and Vitamin K
• Both Almond paste as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Sweet Potato Chips:

• 1 kilogram of Almond paste has 2.9 times more Calcium, 2 times more Magnesium, 1.8 times more Phosphorus, 2 times more Selenium and 2.8 times more Zinc than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains 1.3 times more Iron, 1.6 times more Manganese, 2.9 times more Potassium and 3.9 times more Sodium than Almond paste.
• Both Almond paste and Sweet Potato Chips contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 4.1 times more Sugars and 3.1 times more Protein than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains 5.7 times more Omega 3, 2 times more Omega 6 and 1.8 times more Fiber than Almond paste.
• Both Almond paste and Sweet Potato Chips offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one kilogram.