Comparing Nutrients in 1 kilogram Almond paste VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Almond paste	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	158% 4580kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	124% 2g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	274% 356g	130g per day for Men 19-50 years
Sugars	500% 363g	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 54g	g per day for Men 19-50 years
Fiber	126% 48g	150% 57g	38g per day for Men 19-50 years
Protein	161% 90g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	80% 320μg	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	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	172% 1720mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	197% 1.77mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	3.8% 141g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Frozen French Fried Sweet Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Almond paste has 4.5 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B9 and 9.1 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains more Vitamin A, 4.1 times more Vitamin B5, 4.9 times more Vitamin B6, 75 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Almond paste has 3.3 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 4.4 times more Phosphorus, 10.5 times more Selenium and 3.9 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 1.3 times more Potassium and 16.2 times more Sodium than Almond paste.
• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 2.5 times more Energy, 3.1 times more Fat, 2.3 times more Saturated Fat, 2.2 times more Omega 6, 1.3 times more Carbohydrate, 2.8 times more Sugars and 4.2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 1.6 times more Omega 3 than Almond paste.
• Both Almond paste and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Fiber per one kilogram.