Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Baked Sweet Potato	Almonds	Recommended Dietary Allowance
Energy	31% 900kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	119% 38g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	166% 216g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	60% 43.5g	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	6.9% 5g	1.5% 1.1g	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	% 5.7g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 23g	% 39.5g	g per day for Men 19-50 years
Fiber	87% 33g	329% 125g	38g per day for Men 19-50 years
Protein	36% 20g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Almonds	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	110% 440μg	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	218% 196mg	0% 0mg	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	47.3% 7.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Almonds	Recommended Dietary Allowance
Calcium	38% 380mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	1146% 10.3mg	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	86.3% 6.9mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77% 540mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	20.5% 758g	1.2% 44g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 10.7 times more Vitamin B2, 2.4 times more Vitamin B3, 23.8 times more Vitamin B7, 7.3 times more Vitamin B9 and 36.1 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sweet Potato Baked in skin, flesh only has 36 times more Sodium and 17.2 times more Water than Almonds.
• While Almonds contain 7.1 times more Calcium, 6.4 times more Copper, 5.4 times more Iron, 10 times more Magnesium, 4.4 times more Manganese, 8.9 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 9.8 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Potato Baked in skin, flesh only has 1.5 times more Sugars than Almonds.
• While Almonds contain 6.4 times more Energy, 332.9 times more Fat, 73.1 times more Saturated Fat, 136.9 times more Omega 6, 3.8 times more Fiber and 10.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.