Comparing Nutrients in 1 pound Sweet Potato VS Almond paste

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	13.5% 390kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	70.2% 91g	167% 217g	130g per day for Men 19-50 years
Sugars	26% 19g	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	4.38% 3.18g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	357% 3216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	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	12% 11mg	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	7.86% 1.18mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	13.6% 136mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	34.6% 2.77mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	30.5% 213mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	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	16.6% 249mg	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	9.47% 351g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Sweet Potato vs Almond paste:

• 1 pound of Sweet Potato has more Vitamin A, 7.1 times more Vitamin B5, 5.8 times more Vitamin B6 and 24 times more Vitamin C than Almond paste.
• While 1 lb of Almond paste contains 6.8 times more Vitamin B2, 2.6 times more Vitamin B3, 6.6 times more Vitamin B9 and 52.1 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Almond paste provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Sweet Potato have insufficient amounts of Vitamin E
• 1 pound of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sweet Potato as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Sweet Potato has 6.1 times more Sodium and 5.5 times more Water than Almond paste.
• While 1 lb of Almond paste contains 5.7 times more Calcium, 3 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 3.3 times more Manganese, 5.5 times more Phosphorus, 7 times more Selenium and 4.9 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Almond paste contain similar levels of Potassium per one pound.
• 1 pound of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 5.3 times more Energy, 554.8 times more Fat, 146.1 times more Saturated Fat, 199 times more Omega 3, 428.9 times more Omega 6, 2.4 times more Carbohydrate, 8.7 times more Sugars, 1.6 times more Fiber and 5.7 times more Protein than Raw Sweet Potato.
• 1 pound of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6