Comparing Nutrients in 1 kilogram Frozen Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	33% 960kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	126% 48g	38g per day for Men 19-50 years
Protein	30.5% 17g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	576% 5180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	183% 730μg	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	148% 133mg	1.1% 1mg	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	NA	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	37% 370mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	504% 4.54mg	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	66.3% 5.3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	372% 8.56mg	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	64.3% 450mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	135% 15mg	11mg per day for Men 19-50 years
Water	20.2% 749g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Sweet Potato versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Sweet Potato vs Almond paste:

• 1 kilogram of Frozen Sweet Potato has more Vitamin A, 4.6 times more Vitamin B5, 4.9 times more Vitamin B6 and 133 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 8.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Almond paste provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Sweet Potato vs Almond paste:

• 1 kilogram of Frozen Sweet Potato has 5.3 times more Water than Almond paste.
• While 1 kg of Almond paste contains 4.6 times more Calcium, 2.6 times more Copper, 3 times more Iron, 5.9 times more Magnesium, 1.3 times more Manganese, 5.7 times more Phosphorus, 7 times more Selenium and 4.8 times more Zinc than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Almond paste contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 4.8 times more Energy, 154.1 times more Fat, 67.4 times more Saturated Fat, 15.3 times more Omega 3, 83.2 times more Omega 6, 2.2 times more Carbohydrate, 2.8 times more Fiber and 5.3 times more Protein than Frozen Sweet Potato, Unprepared.
• 1 kilogram of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6