Comparing Nutrients in 500 calories Roasted Almonds VS Frozen Sweet Potato

Weight per 500 calories

• Roasted Almonds: 83.6g
• Frozen Sweet Potato: 521g

Roasted Almonds have 6.2 times more energy per 100g than Frozen Sweet Potato. It has very high energy density when compared to other foods. Frozen Sweet Potato, Unprepared having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Frozen Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	89% 116g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	23.3% 8.85g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	300% 2698μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.5% 46μg	27.3% 109μg	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	77% 69.3mg	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	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	22.4% 224mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	102% 0.92mg	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	39% 3.1mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	151% 3.46mg	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	56.3% 394mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.054% 2g	10.5% 390g	3700g per day for Men 19-50 years

Roasted Almonds VS Frozen Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Frozen Sweet Potato?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Frozen Sweet Potato:

• 500 calories of Roasted Almonds have 3.8 times more Vitamin B2 than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain more Vitamin A, 5.4 times more Vitamin B1, 10 times more Vitamin B5, 8.1 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Sweet Potato provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Frozen Sweet Potato:

• 500 calories of Roasted Almonds have 2 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Zinc than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain 1.9 times more Manganese, 3.2 times more Potassium and 193.6 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Sweet Potato contain similar levels of Calcium, Copper and Iron per 500 calories.
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 46.9 times more Fat, 16.8 times more Saturated Fat, 31 times more Omega 6 and 2 times more Protein than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain 6.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Sweet Potato offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 in 500 calories.