Comparing Nutrients in 1 pound Almonds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Almonds	Sweet Potato	Recommended Dietary Allowance
Energy	91% 2626kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	70.2% 91g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	26% 19g	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	0.69% 0.5g	4.38% 3.18g	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	% 0.77g	% 4.35g	g per day for Men 19-50 years
Sucrose	% 18g	% 11.4g	g per day for Men 19-50 years
Fiber	149% 56.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	171% 96g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	357% 3216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	12.5% 50μg	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% 0mg	12% 11mg	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	775% 116mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweet Potato	Recommended Dietary Allowance
Calcium	122% 1220mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	76% 0.68mg	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	210% 17mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	51% 1.17mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.47% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Sweet Potato:

• Almonds have 2.6 times more Vitamin B1, 18.7 times more Vitamin B2, 6.5 times more Vitamin B3, 32.6 times more Vitamin B7, 4 times more Vitamin B9 and 98.6 times more Vitamin E than Raw Sweet Potato.
• While Raw Sweet Potato contains more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Sweet Potato:

• Almonds have 9 times more Calcium, 6.8 times more Copper, 6.1 times more Iron, 10.8 times more Magnesium, 8.4 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 10.4 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 55 times more Sodium and 17.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 6.7 times more Energy, 998.6 times more Fat, 211.2 times more Saturated Fat, 948 times more Omega 6, 4.2 times more Fiber and 13.5 times more Protein than Raw Sweet Potato.
• Both Almonds and Raw Sweet Potato have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Almonds as well as Raw Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.