Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Almond paste	8%	52%	40%

Macro Nutrients

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	15.6% 454kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	167% 217g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	227% 164g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	14% 7.76g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	526% 4731μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	82.8% 331μg	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	46% 41.3mg	0.5% 0.45mg	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	23.3% 3.5mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	16% 159mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	229% 2.06mg	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	30.6% 2.45mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	169% 3.9mg	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	28.5% 200mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.04% 334g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Frozen Sweet Potato vs Almond paste:

• 1 pound of Baked Frozen Sweet Potato has more Vitamin A, 5 times more Vitamin B5, 5.2 times more Vitamin B6, 91 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 7.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 17.6 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Almond paste provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Frozen Sweet Potato vs Almond paste:

• 1 pound of Baked Frozen Sweet Potato has 1.2 times more Potassium than Almond paste.
• While 1 lb of Almond paste contains 4.9 times more Calcium, 2.5 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 1.3 times more Manganese, 5.9 times more Phosphorus, 7 times more Selenium and 4.9 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 4.6 times more Energy, 231.2 times more Fat, 105.2 times more Saturated Fat, 28.4 times more Omega 3, 132.8 times more Omega 6, 2 times more Carbohydrate, 4 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6