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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Baked Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	101% 91mg	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	51.3% 7.7mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35% 350mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	67.5% 5.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	63% 440mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	20% 737g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kg of Oil Roasted Almonds contains 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 no Salt.
• 1 kilogram of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Frozen Sweet Potato has 1.3 times more Carbohydrate and 2 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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 no Salt.
• 1 kilogram of Baked Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Baked Frozen Sweet Potato no Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.