Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled Sweet Potato no Skin

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled Sweet Potato no Skin: 658g

Oil Roasted Almonds have 8 times more energy per 100g than Boiled Sweet Potato no Skin. It has very high energy density when compared to other foods. Boiled Sweet Potato without Skin having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	89.7% 117g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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	% 0.033g	% 3.55g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 9.4g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	575% 5178μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 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	5.56% 22.2μg	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	143% 21.4mg	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

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	24% 240mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	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	38% 3.03mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	55% 384mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	44.5% 1513mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	12% 178mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14.2% 527g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Sweet Potato No Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Sweet Potato no Skin?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 500 calories of Oil Roasted Almonds have 2.1 times more Vitamin B2 and 3.5 times more Vitamin E than Boiled Sweet Potato no Skin.
• While 500 kcal of Boiled Sweet Potato without Skin contain more Vitamin A, 4.9 times more Vitamin B1, 20.3 times more Vitamin B5, 11.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Potato no Skin provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 500 calories of Oil Roasted Almonds have 1.3 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus and 1.9 times more Zinc than Boiled Sweet Potato no Skin.
• While 500 kcal of Boiled Sweet Potato without Skin contain 1.6 times more Iron, 2.6 times more Potassium, 215.6 times more Sodium and 228.6 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Potato no Skin contain similar levels of Manganese per 500 calories.
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 49.3 times more Fat, 17 times more Saturated Fat, 27.7 times more Omega 6 and 1.9 times more Protein than Boiled Sweet Potato no Skin.
• While 500 kcal of Boiled Sweet Potato without Skin contain 8 times more Carbohydrate, 10.1 times more Sugars and 1.9 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Potato no Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 in 500 calories.