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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Oil Roasted Almonds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	209% 6070kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	180% 234g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	126% 92g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	47.4% 18g	38g per day for Men 19-50 years
Protein	379% 212g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1159% 10430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	291% 2910mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	111% 3770mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20% 737g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Baked Frozen 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 Frozen Sweet Potato:

• 1 kilogram of Oil Roasted Almonds has 1.4 times more Vitamin B1, 13.9 times more Vitamin B2, 6.6 times more Vitamin B3, 1.2 times more Vitamin B9 and 33.7 times more Vitamin E than Baked Frozen Sweet Potato.
• While 1 kg of Baked Frozen Sweet Potato no Salt contains more Vitamin A, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 8.3 times more Calcium, 5.2 times more Copper, 6.8 times more Iron, 13 times more Magnesium, 3.7 times more Manganese, 10.6 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 10.2 times more Zinc than Baked Frozen Sweet Potato.
• 1 kilogram of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 6.1 times more Energy, 459.8 times more Fat, 168.3 times more Saturated Fat, 321.9 times more Omega 6, 5.8 times more Fiber and 12.4 times more Protein than Baked Frozen Sweet Potato.
• While 1 kg of Baked Frozen Sweet Potato no Salt contains 1.3 times more Carbohydrate and 2 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Baked Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Baked Frozen Sweet Potato no Salt provide inadequate amounts of Omega 3 in one kilogram.