Comparing Nutrients in 1 kilogram Almond paste VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Almond paste	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	158% 4580kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	124% 2g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	180% 234g	130g per day for Men 19-50 years
Sugars	500% 363g	126% 92g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	161% 90g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1159% 10430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52% 15.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	55% 220μg	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	101% 91mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	172% 1720mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	203% 1.83mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	289% 6.65mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	111% 3770mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	20% 737g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Baked Frozen 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 Frozen Sweet Potato:

• 1 kilogram of Almond paste has 1.2 times more Vitamin B1, 7.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 17.6 times more Vitamin E than Baked Frozen Sweet Potato.
• While 1 kg of Baked Frozen Sweet Potato no Salt contains more Vitamin A, 5 times more Vitamin B5, 5.2 times more Vitamin B6, 91 times more Vitamin C and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Almond paste has 4.9 times more Calcium, 2.5 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 1.3 times more Manganese, 5.9 times more Phosphorus, 7 times more Selenium and 4.9 times more Zinc than Baked Frozen Sweet Potato.
• Both Almond paste and Baked Frozen Sweet Potato contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 4.6 times more Energy, 231.2 times more Fat, 105.2 times more Saturated Fat, 28.4 times more Omega 3, 132.8 times more Omega 6, 2 times more Carbohydrate, 4 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Baked Frozen Sweet Potato.
• 1 kilogram of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6