Comparing Nutrients in 1 kilogram Sweet Potato VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29.7% 860kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	132% 42g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	136% 177g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 43.8g	g per day for Men 19-50 years
Fiber	79% 30g	276% 105g	38g per day for Men 19-50 years
Protein	28% 15.7g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	788% 7090μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	30% 300mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	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	36.7% 550mg	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	21% 773g	0.76% 28g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Sweet Potato has more Vitamin A, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 12.8 times more Vitamin B2, 6.6 times more Vitamin B3, 2.5 times more Vitamin B9 and 99.9 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sweet Potato 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 Sweet Potato vs Oil Roasted Almonds:

• 1 kilogram of Sweet Potato has 55 times more Sodium and 27.6 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 9.7 times more Calcium, 6.3 times more Copper, 6 times more Iron, 11 times more Magnesium, 9.5 times more Manganese, 9.9 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium and 10.2 times more Zinc than Raw Sweet Potato.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 7.1 times more Energy, 1103.4 times more Fat, 233.8 times more Saturated Fat, 1039.9 times more Omega 6, 3.5 times more Fiber and 13.5 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Oil Roasted Almonds offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 6
• Both Raw Sweet Potato as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.