Comparing Nutrients in 1 pound Sweet Potato VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.5% 390kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	70.2% 91g	61.7% 80g	130g per day for Men 19-50 years
Sugars	26% 19g	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	4.38% 3.18g	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	% 4.35g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 20g	g per day for Men 19-50 years
Fiber	36% 13.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	41% 0.54mg	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	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	12% 11mg	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	7.86% 1.18mg	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13.6% 136mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	34.6% 2.77mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	30.5% 213mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	127% 14mg	11mg per day for Men 19-50 years
Water	9.47% 351g	0.34% 12.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sweet Potato 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 Sweet Potato vs Oil Roasted Almonds:

• 1 pound of Sweet Potato has more Vitamin A, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 12.8 times more Vitamin B2, 6.6 times more Vitamin B3, 2.5 times more Vitamin B9 and 99.9 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Sweet Potato have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sweet Potato 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 Sweet Potato vs Oil Roasted Almonds:

• 1 pound of Sweet Potato has 55 times more Sodium and 27.6 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 9.7 times more Calcium, 6.3 times more Copper, 6 times more Iron, 11 times more Magnesium, 9.5 times more Manganese, 9.9 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium and 10.2 times more Zinc than Raw Sweet Potato.
• 1 pound of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Almonds contains 7.1 times more Energy, 1103.4 times more Fat, 233.8 times more Saturated Fat, 1039.9 times more Omega 6, 3.5 times more Fiber and 13.5 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Oil Roasted Almonds offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Sweet Potato provide inadequate amounts of Omega 6
• Both Raw Sweet Potato as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.