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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Baked Sweet Potato	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	38% 380mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	1070% 24.6mg	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	77% 540mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	206% 6990mg	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	279% 30.7mg	11mg per day for Men 19-50 years
Water	20.5% 758g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Baked Sweet Potato has 36 times more Sodium and 27.1 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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 Sweet Potato Baked in skin, flesh only.
• 1 kilogram of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Sweet Potato has 1.4 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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 Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 6
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.