Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Energy	209% 6070kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	159% 207g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	89.4% 64.8g	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	6.9% 5g	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	% 0.4g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 23g	g per day for Men 19-50 years
Fiber	276% 105g	87% 33g	38g per day for Men 19-50 years
Protein	379% 212g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	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	218% 196mg	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	1731% 260mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	291% 2910mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	179% 1.6mg	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	460% 36.8mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	216% 4.97mg	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	666% 4660mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20.5% 758g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Baked Sweet Potato per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 7.4 times more Vitamin B2, 2.5 times more Vitamin B3, 4.5 times more Vitamin B9 and 36.6 times more Vitamin E than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains more Vitamin A, 3.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Sweet Potato provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 7.7 times more Calcium, 5.9 times more Copper, 5.3 times more Iron, 10.1 times more Magnesium, 4.9 times more Manganese, 8.6 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 9.6 times more Zinc than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 36 times more Sodium and 27.1 times more Water than Oil Roasted Almonds.
• 1 kilogram of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 6.7 times more Energy, 367.8 times more Fat, 80.9 times more Saturated Fat, 150.2 times more Omega 6, 3.2 times more Fiber and 10.6 times more Protein than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 1.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Sweet Potato offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 in one kilogram.