Comparing Nutrients in 1 pound Oil Roasted Almonds VS Baked Frozen Sweet Potato

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	95% 2753kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	1.12% 0.19g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	57.4% 41.6g	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	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	172% 96g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	526% 4731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	25% 100μg	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	46% 41.3mg	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	785% 118mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	132% 1320mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	92% 0.83mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	50.3% 1710mg	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	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Baked Frozen Sweet Potato per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 1.4 times more Vitamin B1, 13.9 times more Vitamin B2, 6.6 times more Vitamin B3, 1.2 times more Vitamin B9 and 33.7 times more Vitamin E than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains more Vitamin A, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 8.3 times more Calcium, 5.2 times more Copper, 6.8 times more Iron, 13 times more Magnesium, 3.7 times more Manganese, 10.6 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 10.2 times more Zinc than Baked Frozen Sweet Potato.
• 1 pound of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 6.1 times more Energy, 459.8 times more Fat, 168.3 times more Saturated Fat, 321.9 times more Omega 6, 5.8 times more Fiber and 12.4 times more Protein than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 1.3 times more Carbohydrate and 2 times more Sugars than Oil Roasted Almonds.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Baked Frozen Sweet Potato no Salt provide inadequate amounts of Omega 3 in one pound.