Comparing Nutrients in 300 calories Baked Sweet Potato VS Blanched Almonds

Weight per 300 calories

• Baked Sweet Potato: 333g
• Blanched Almonds: 50.8g

Blanched Almonds have 6.6 times more energy per unit of mass than Sweet Potato Baked in skin, flesh only, which is very high in comparison to other foods. Baked Sweet Potato having average energy density.

Which food has more nutrients per 300 calories - Baked Sweet Potato or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Baked Sweet Potato	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	3.25% 2.35g	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	2.3% 1.67g	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	% 1.9g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 2.27g	g per day for Men 19-50 years
Fiber	29% 11g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	12% 6.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	356% 3203μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	6.23% 25μg	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	72.6% 65.3mg	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	15.8% 2.37mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Blanched Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	58% 0.52mg	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	28.8% 2.3mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	40.6% 0.93mg	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	25.7% 180mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	6.83% 253g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Sweet Potato vs Blanched Almonds:

• Sweet Potato Baked in skin, flesh only has more Vitamin A, 3.7 times more Vitamin B1, 2.8 times more Vitamin B3, 18.5 times more Vitamin B5, 16.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Sweet Potato vs Blanched Almonds:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Iron, 1.8 times more Manganese, 4.7 times more Potassium, 12.4 times more Sodium and 110.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Blanched Almonds have similar amounts of Calcium and Copper per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweet Potato Baked in skin, flesh only has 7.3 times more Carbohydrate, 9.2 times more Sugars and 2.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 53.4 times more Fat, 11.6 times more Saturated Fat, 21 times more Omega 6 and 1.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.