Comparing Nutrients in 1 pound Almond paste VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Energy	71.6% 2077kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	72.3% 94g	130g per day for Men 19-50 years
Sugars	227% 164g	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	73% 41g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	6.8% 27.2μg	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	0.5% 0.45mg	99% 89mg	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	409% 61.4mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	78% 780mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	81% 0.73mg	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	91% 7.26mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	98% 2.25mg	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	167% 1170mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	1.73% 64g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Baked Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs Baked Sweet Potato:

• 1 pound of Almond paste has 3.9 times more Vitamin B2, 12.2 times more Vitamin B9 and 19.1 times more Vitamin E than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 196 times more Vitamin C than Almond paste.
• Both Almond paste and Baked Sweet Potato provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Almond paste as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almond paste vs Baked Sweet Potato:

• 1 pound of Almond paste has 4.5 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 4.8 times more Phosphorus, 21 times more Selenium and 4.6 times more Zinc than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains 1.5 times more Potassium, 4 times more Sodium and 5.4 times more Water than Almond paste.
• 1 pound of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 5.1 times more Energy, 184.9 times more Fat, 50.6 times more Saturated Fat, 33.2 times more Omega 3, 62 times more Omega 6, 2.3 times more Carbohydrate, 5.6 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Baked Sweet Potato.
• 1 pound of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6