Comparing Nutrients in 1 kilogram Frozen Sweet Potato VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Sweet Potato	Roasted Almonds	Recommended Dietary Allowance
Energy	33% 960kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	128% 41g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	287% 109g	38g per day for Men 19-50 years
Protein	30.5% 17g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Roasted Almonds	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	105% 1.36mg	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	138% 550μg	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	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	NA	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	37% 370mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	301% 33mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.65% 24g	3700g per day for Men 19-50 years

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

• Frozen Sweet Potato, Unprepared has more Vitamin A, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.6 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Dry Roasted Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Frozen Sweet Potato, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Sweet Potato, Unprepared has 31.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.2 times more Calcium, 6.2 times more Copper, 7 times more Iron, 12.7 times more Magnesium, 3.4 times more Manganese, 10.5 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 10.7 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 6.2 times more Energy, 291.9 times more Fat, 104.9 times more Saturated Fat, 193.2 times more Omega 6, 6.4 times more Fiber and 12.3 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Dry Roasted Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Sweet Potato, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.