Comparing Nutrients in 500 calories Roasted Almonds VS Sweet Potato

Weight per 500 calories

• Roasted Almonds: 83.6g
• Sweet Potato: 581g

Roasted Almonds have 7 times more energy per 100g than Sweet Potato. It has very high energy density when compared to other foods. Raw Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Roasted Almonds	Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.44% 0.076g	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	90% 117g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	33.5% 24.3g	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	5.6% 4.07g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 14.7g	g per day for Men 19-50 years
Fiber	24% 9.1g	46% 17.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	458% 4122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.5% 46μg	16% 64μg	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	15.5% 14mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.72% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Sweet Potato	Recommended Dietary Allowance
Calcium	22.4% 224mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	98% 0.88mg	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	44.3% 3.55mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	65.2% 1.5mg	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	39% 273mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	57.6% 1959mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.054% 2g	12% 449g	3700g per day for Men 19-50 years

Roasted Almonds VS Sweet Potato Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Almonds have 2.8 times more Vitamin B2 and 13.2 times more Vitamin E than Sweet Potato.
• While 500 kcal of Raw Sweet Potato contain more Vitamin A, 7 times more Vitamin B1, 17.3 times more Vitamin B5, 10.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and 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 Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Roasted Almonds have 1.3 times more Calcium, 1.6 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Sweet Potato.
• While 500 kcal of Raw Sweet Potato contain 3.3 times more Potassium, 127.5 times more Sodium and 223 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Sweet Potato contain similar levels of Copper and Iron per 500 calories.
• Both Dry Roasted Almonds as well as Raw Sweet Potato lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 151.1 times more Fat, 32.7 times more Saturated Fat, 143.2 times more Omega 6 and 1.9 times more Protein than Sweet Potato.
• While 500 kcal of Raw Sweet Potato contain 6.7 times more Carbohydrate, 6 times more Sugars and 1.9 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Sweet Potato offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweet Potato provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Sweet Potato provide inadequate amounts of Omega 3 in 500 calories.