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

Weight per 500 calories

• Boiled Sweet Potato no Skin: 658g
• Almonds: 86.4g

Almonds have 7.6 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is very high in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Sweet Potato no Skin	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	52% 37.8g	5.2% 3.76g	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	3.9% 2.83g	0.13% 0.095g	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	% 3.55g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 3.4g	g per day for Men 19-50 years
Fiber	43.3% 16.4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	16% 9g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Almonds	Recommended Dietary Allowance
Vitamin A	575% 5178μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	9.5% 38μg	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	94% 84.2mg	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	41.2% 6.2mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Almonds	Recommended Dietary Allowance
Calcium	17.8% 178mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	99% 0.89mg	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	59.2% 4.74mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 211mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	14.2% 527g	0.1% 3.8g	3700g per day for Men 19-50 years

Boiled Sweet Potato No Skin VS Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Sweet Potato no Skin have more Vitamin A, 2.1 times more Vitamin B1, 9.4 times more Vitamin B5, 9.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While 500 kcal of Almonds contain 3.2 times more Vitamin B2, 5.4 times more Vitamin B7 and 3.6 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Almonds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled Sweet Potato without Skin as well as Almonds have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Sweet Potato no Skin have 1.5 times more Iron, 2.4 times more Potassium, 205.7 times more Sodium and 138.4 times more Water than Almonds.
• While 500 kcal of Almonds contain 1.3 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2 times more Phosphorus and 2 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Almonds contain similar levels of Manganese per 500 calories.
• Both Boiled Sweet Potato without Skin as well as Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Sweet Potato no Skin have 6.3 times more Carbohydrate, 10.1 times more Sugars and 1.5 times more Fiber than Almonds.
• While 500 kcal of Almonds contain 46.8 times more Fat, 16.1 times more Saturated Fat, 26.5 times more Omega 6 and 2 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Boiled Sweet Potato without Skin as well as Almonds provide inadequate amounts of Omega 3 in 500 calories.