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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Sweet Potato no Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	397% 3570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	30.6% 122μg	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	64.5% 58mg	0% 0mg	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	28.4% 4.26mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 1 pound of Boiled Sweet Potato no Skin has 28.6 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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 without Skin.
• 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 Boiled Sweet Potato no Skin has 1.3 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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 without Skin.
• Both Boiled Sweet Potato no Skin and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Boiled Sweet Potato without Skin as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.