Comparing Nutrients in 500 calories Blanched Almonds VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cooked Sweet Potato, Boiled, Without Skin with Salt: 658g

Blanched Almonds have 7.8 times more energy per 100g than Cooked Sweet Potato, Boiled, Without Skin with Salt. It has very high energy density when compared to other foods. Cooked Sweet Potato, Boiled, Without Skin with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cooked Sweet Potato, Boiled, Without Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Blanched Almonds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	89.7% 117g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	52% 37.8g	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	0% 0g	3.9% 2.83g	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	% 0.025g	% 3.55g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 9.4g	g per day for Men 19-50 years
Fiber	22% 8.4g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	575% 5178μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	83.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.3% 9.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	9.87% 39.5μg	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	0% 0mg	94% 84.2mg	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	134% 20mg	41.2% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	68.7% 0.62mg	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	34.7% 2.78mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	76% 1.75mg	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	58.2% 408mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	44.5% 1513mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	14.2% 527g	3700g per day for Men 19-50 years

Blanched Almonds VS Cooked Sweet Potato, Boiled, Without Skin With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cooked Sweet Potato, Boiled, Without Skin with Salt?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 500 calories of Blanched Almonds have 1.9 times more Vitamin B2 and 3.3 times more Vitamin E than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 500 kcal of Cooked Sweet Potato, Boiled, Without Skin with Salt contain more Vitamin A, 2.3 times more Vitamin B1, 14.4 times more Vitamin B5, 11.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Blanched Almonds as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 500 calories of Blanched Almonds have 1.4 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 500 kcal of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 1.7 times more Iron, 2.7 times more Potassium, 107.5 times more Sodium and 137.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Calcium and Manganese per 500 calories.
• Both Blanched Almonds as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 48.3 times more Fat, 12.7 times more Saturated Fat, 19.9 times more Omega 6 and 2 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 500 kcal of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 7.4 times more Carbohydrate, 9.6 times more Sugars and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 in 500 calories.