Comparing Nutrients in 1 kilogram Roasted Almonds VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	206% 5980kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	171% 222g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	44.7% 17g	38g per day for Men 19-50 years
Protein	374% 210g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	576% 5180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	103% 5.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	52.5% 210μg	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	148% 133mg	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	1593% 239mg	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

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	268% 2680mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	107% 3650mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Frozen Sweet Potato per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 23.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.6 times more Vitamin B9 than Frozen Sweet Potato.
• While 1 kg of Frozen Sweet Potato, Unprepared contains more Vitamin A, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Sweet Potato provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Frozen Sweet Potato:

• 1 kilogram of Roasted Almonds has 7.2 times more Calcium, 6.2 times more Copper, 7 times more Iron, 12.7 times more Magnesium, 3.4 times more Manganese, 10.5 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 10.7 times more Zinc than Frozen Sweet Potato.
• While 1 kg of Frozen Sweet Potato, Unprepared contains 31.1 times more Water than Dry Roasted Almonds.
• 1 kilogram of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 6.2 times more Energy, 291.9 times more Fat, 104.9 times more Saturated Fat, 193.2 times more Omega 6, 6.4 times more Fiber and 12.3 times more Protein than Frozen Sweet Potato.
• Both Roasted Almonds and Frozen Sweet Potato offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 in one kilogram.