Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Blanched Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	203% 5900kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	136% 177g	130g per day for Men 19-50 years
Sugars	64% 46.3g	79% 57.4g	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	0% 0g	5.93% 4.3g	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	% 0.3g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 14.3g	g per day for Men 19-50 years
Fiber	261% 99g	65.8% 25g	38g per day for Men 19-50 years
Protein	382% 214g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	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	0% 0mg	142% 128mg	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	1583% 238mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	236% 2360mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	104% 0.94mg	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	410% 32.8mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	116% 2.66mg	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	687% 4810mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	21.7% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Sweet Potato no Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Boiled Sweet Potato no Skin:

• 1 kilogram of Blanched Almonds has 3.4 times more Vitamin B1, 15.1 times more Vitamin B2, 6.5 times more Vitamin B3, 8.2 times more Vitamin B9 and 25.3 times more Vitamin E than Boiled Sweet Potato no Skin.
• While 1 kg of Boiled Sweet Potato without Skin contains more Vitamin A, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Blanched Almonds as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Sweet Potato no Skin:

• 1 kilogram of Blanched Almonds has 8.7 times more Calcium, 10.9 times more Copper, 4.6 times more Iron, 14.9 times more Magnesium, 6.9 times more Manganese, 15 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium and 14.9 times more Zinc than Boiled Sweet Potato no Skin.
• While 1 kg of Boiled Sweet Potato without Skin contains 17.8 times more Water than Blanched Almonds.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 7.8 times more Energy, 375.1 times more Fat, 127.5 times more Saturated Fat, 202.7 times more Omega 6, 4 times more Fiber and 15.6 times more Protein than Boiled Sweet Potato no Skin.
• Both Blanched Almonds and Boiled Sweet Potato no Skin offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 in one kilogram.