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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	209% 6070kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	136% 177g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	% 0.4g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 14.3g	g per day for Men 19-50 years
Fiber	276% 105g	65.8% 25g	38g per day for Men 19-50 years
Protein	379% 212g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	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	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	1731% 260mg	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

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	291% 2910mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	67.6% 2300mg	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	18% 270mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	21.7% 801g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted 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 Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Vitamin B1, 16.6 times more Vitamin B2, 6.8 times more Vitamin B3, 4.5 times more Vitamin B9 and 27.6 times more Vitamin E than Boiled Sweet Potato no Skin.
• While 1 kg of Boiled Sweet Potato without Skin contains more Vitamin A, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted 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 Oil Roasted 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 Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 1 kilogram of Oil Roasted Almonds has 10.8 times more Calcium, 10.2 times more Copper, 5.1 times more Iron, 15.2 times more Magnesium, 9.2 times more Manganese, 14.6 times more Phosphorus, 3 times more Potassium, 20.5 times more Selenium and 15.4 times more Zinc than Boiled Sweet Potato no Skin.
• While 1 kg of Boiled Sweet Potato without Skin contains 28.6 times more Water than Oil Roasted 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 Oil Roasted Almonds has 8 times more Energy, 394.1 times more Fat, 135.7 times more Saturated Fat, 221.6 times more Omega 6, 4.2 times more Fiber and 15.5 times more Protein than Boiled Sweet Potato no Skin.
• While 1 kg of Boiled Sweet Potato without Skin contains 1.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Potato no Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 in one kilogram.