Comparing Nutrients in 1 kilogram Blanched Almonds VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Blanched Almonds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	203% 5900kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	180% 234g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	47.4% 18g	38g per day for Men 19-50 years
Protein	382% 214g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	912% 8210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	236% 2360mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	111% 3770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	20% 737g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Baked Frozen Sweet Potato with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Baked Frozen Sweet Potato with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Baked Frozen Sweet Potato with Salt:

• 1 kilogram of Blanched Almonds has 2.9 times more Vitamin B1, 12.7 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.2 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• While 1 kg of Baked Frozen Sweet Potato with Salt contains more Vitamin A, 1.8 times more Vitamin B5, 1.6 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
• Both Blanched Almonds as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Baked Frozen Sweet Potato with Salt:

• 1 kilogram of Blanched Almonds has 6.7 times more Calcium, 5.6 times more Copper, 6.1 times more Iron, 12.8 times more Magnesium, 2.8 times more Manganese, 10.9 times more Phosphorus, 1.7 times more Potassium, 5.3 times more Selenium and 9.9 times more Zinc than Baked Frozen Sweet Potato with Salt.
• While 1 kg of Baked Frozen Sweet Potato with Salt contains 12.8 times more Sodium than Blanched Almonds.
• 1 kilogram of Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 5.9 times more Energy, 437.7 times more Fat, 152 times more Saturated Fat, 274.8 times more Omega 6, 5.5 times more Fiber and 12.5 times more Protein than Baked Frozen Sweet Potato with Salt.
• While 1 kg of Baked Frozen Sweet Potato with Salt contains 1.3 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 in one kilogram.