Comparing Nutrients in 1 kilogram Almond paste VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Almond paste	Sweet Potato	Recommended Dietary Allowance
Energy	158% 4580kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	124% 2g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	155% 201g	130g per day for Men 19-50 years
Sugars	500% 363g	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	126% 48g	79% 30g	38g per day for Men 19-50 years
Protein	161% 90g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	58.3% 17.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Sweet Potato	Recommended Dietary Allowance
Calcium	172% 1720mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	168% 1.5mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	112% 2.58mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	99% 3370mg	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	36.7% 550mg	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	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sweet Potato per 1 kg

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

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

• 1 kilogram of Almond paste has 6.8 times more Vitamin B2, 2.6 times more Vitamin B3, 6.6 times more Vitamin B9 and 52.1 times more Vitamin E than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains more Vitamin A, 7.1 times more Vitamin B5, 5.8 times more Vitamin B6 and 24 times more Vitamin C than Almond paste.
• Both Almond paste and Sweet Potato provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Almond paste has 5.7 times more Calcium, 3 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 3.3 times more Manganese, 5.5 times more Phosphorus, 7 times more Selenium and 4.9 times more Zinc than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 6.1 times more Sodium and 5.5 times more Water than Almond paste.
• Both Almond paste and Sweet Potato contain similar levels of Potassium per one kilogram.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 5.3 times more Energy, 554.8 times more Fat, 146.1 times more Saturated Fat, 199 times more Omega 3, 428.9 times more Omega 6, 2.4 times more Carbohydrate, 8.7 times more Sugars, 1.6 times more Fiber and 5.7 times more Protein than Sweet Potato.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6