Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	95% 2753kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	62% 80.4g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	36% 26g	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% 0g	2.7% 1.95g	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	% 0.18g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 20g	% 6.5g	g per day for Men 19-50 years
Fiber	125% 47.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	172% 96g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.26μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	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% 0mg	64.5% 58mg	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	785% 118mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	132% 1320mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	47.4% 0.43mg	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	209% 16.7mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	52.5% 1.2mg	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	302% 2114mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	9.82% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Sweet Potato no Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 1 pound of Oil Roasted Almonds has 1.6 times more Vitamin B1, 16.6 times more Vitamin B2, 6.8 times more Vitamin B3, 4.5 times more Vitamin B9 and 27.6 times more Vitamin E than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains more Vitamin A, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 1 pound of Oil Roasted Almonds has 10.8 times more Calcium, 10.2 times more Copper, 5.1 times more Iron, 15.2 times more Magnesium, 9.2 times more Manganese, 14.6 times more Phosphorus, 3 times more Potassium, 20.5 times more Selenium and 15.4 times more Zinc than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 28.6 times more Water than Oil Roasted Almonds.
• 1 pound of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 8 times more Energy, 394.1 times more Fat, 135.7 times more Saturated Fat, 221.6 times more Omega 6, 4.2 times more Fiber and 15.5 times more Protein than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 1.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Potato no Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 in one pound.