Comparing Nutrients in 500 calories Sweet Potato VS Almond paste

Weight per 500 calories

• Sweet Potato: 581g
• Almond paste: 109g

Almond paste has 5.3 times more energy per unit of mass than Raw Sweet Potato, which is very high in comparison to other foods. Sweet Potato having average energy density.

Discover which food has more nutrients per 500 calories - Sweet Potato or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Almond paste	8%	52%	40%

Macro Nutrients

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	40% 52g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	54.6% 39.6g	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	5.6% 4.07g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.4g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	458% 4122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	20% 79.7μg	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	15.5% 14mg	0.12% 0.11mg	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	10% 1.5mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	17.4% 174mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	55% 0.5mg	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	44.3% 3.55mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	40.6% 0.93mg	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	39% 273mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	12% 449g	0.42% 15.4g	3700g per day for Men 19-50 years

Sweet Potato VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweet Potato or Almond paste?

Lets compare vitamin content per 500 calories of Sweet Potato vs Almond paste:

• 500 calories of Sweet Potato have more Vitamin A, 5.1 times more Vitamin B1, 2.1 times more Vitamin B3, 37.7 times more Vitamin B5, 30.9 times more Vitamin B6 and 127.8 times more Vitamin C than Almond paste.
• While 500 kcal of Almond paste contain 1.3 times more Vitamin B2 and 9.8 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Almond paste provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Sweet Potato as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Sweet Potato vs Almond paste:

• 500 calories of Sweet Potato have 1.8 times more Copper, 2 times more Iron, 1.6 times more Manganese, 5.7 times more Potassium, 32.5 times more Sodium and 29.2 times more Water than Almond paste.
• Both Sweet Potato and Almond paste contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 500 calories.
• Both Raw Sweet Potato as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Potato have 2.2 times more Carbohydrate and 3.3 times more Fiber than Almond paste.
• While 500 kcal of Almond paste contain 104.2 times more Fat, 37.4 times more Omega 3, 80.5 times more Omega 6 and 1.6 times more Sugars than Raw Sweet Potato.
• Both Sweet Potato and Almond paste offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6