Comparing Nutrients in 1 kilogram Blanched Almonds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Blanched Almonds	Sweet Potato	Recommended Dietary Allowance
Energy	203% 5900kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	155% 201g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 9.6g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 25g	g per day for Men 19-50 years
Fiber	261% 99g	79% 30g	38g per day for Men 19-50 years
Protein	382% 214g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	159% 1.9mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	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

	Blanched Almonds	Sweet Potato	Recommended Dietary Allowance
Calcium	236% 2360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	99% 3370mg	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	36.7% 550mg	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	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Sweet Potato:

• Blanched Almonds have 2.4 times more Vitamin B1, 11.7 times more Vitamin B2, 6.3 times more Vitamin B3, 4.5 times more Vitamin B9 and 91.3 times more Vitamin E than Raw Sweet Potato.
• While Raw Sweet Potato contains more Vitamin A, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Sweet Potato:

• Blanched Almonds have 7.9 times more Calcium, 6.8 times more Copper, 5.4 times more Iron, 10.7 times more Magnesium, 7.1 times more Manganese, 10.2 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium and 9.9 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.9 times more Sodium and 17.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 6.9 times more Energy, 1050.4 times more Fat, 219.6 times more Saturated Fat, 951.2 times more Omega 6, 3.3 times more Fiber and 13.6 times more Protein than Raw Sweet Potato.
• Both Blanched Almonds and Raw Sweet Potato have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Blanched Almonds as well as Raw Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.