Comparing Nutrients in 1 pound Roasted Almonds VS Frozen Sweet Potato

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	94% 2712kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	77.5% 101g	130g per day for Men 19-50 years
Sugars	30.4% 22g	NA	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	170% 95g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	24% 95μg	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	67% 60.3mg	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	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	122% 1216mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	89.2% 0.8mg	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	211% 17mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	131% 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	305% 2136mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.2% 340g	3700g per day for Men 19-50 years

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

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

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

• Dry Roasted Almonds have 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.
• While Frozen Sweet Potato, Unprepared contains 31.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 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 Dry Roasted Almonds and Frozen Sweet Potato, Unprepared have similar amounts of Carbohydrate per 1 lb.
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.