Comparing Nutrients in 1 kilogram Almond paste VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Energy	158% 4580kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	124% 2g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	159% 207g	130g per day for Men 19-50 years
Sugars	500% 363g	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	126% 48g	87% 33g	38g per day for Men 19-50 years
Protein	161% 90g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	172% 1720mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	179% 1.6mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	216% 4.97mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	3.8% 141g	20.5% 758g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Almond paste has 3.9 times more Vitamin B2, 12.2 times more Vitamin B9 and 19.1 times more Vitamin E than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 196 times more Vitamin C than Almond paste.
• Both Almond paste and Baked Sweet Potato provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Almond paste as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Almond paste has 4.5 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 4.8 times more Phosphorus, 21 times more Selenium and 4.6 times more Zinc than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 1.5 times more Potassium, 4 times more Sodium and 5.4 times more Water than Almond paste.
• 1 kilogram of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 5.1 times more Energy, 184.9 times more Fat, 50.6 times more Saturated Fat, 33.2 times more Omega 3, 62 times more Omega 6, 2.3 times more Carbohydrate, 5.6 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Baked Sweet Potato.
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6