Comparing Nutrients in 5 ounces Almond paste VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Energy	22.4% 649kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	71% 51.4g	12.7% 9.2g	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	NA	0.98% 0.71g	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	NA	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 3.23g	g per day for Men 19-50 years
Fiber	18% 6.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	151% 1362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	2.13% 8.5μg	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	0.16% 0.14mg	31% 27.8mg	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	128% 19mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	24.4% 244mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	25.4% 0.23mg	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	28.3% 2.27mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	30.6% 0.7mg	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	52.2% 366mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Baked Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Baked Sweet Potato:

• 5 ounces of Almond paste have 3.9 times more Vitamin B2, 12.2 times more Vitamin B9 and 19.1 times more Vitamin E than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 196 times more Vitamin C than Almond paste.
• Both Almond paste and Baked Sweet Potato provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Almond paste as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Baked Sweet Potato:

• 5 ounces of Almond paste have 4.5 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 4.8 times more Phosphorus, 21 times more Selenium and 4.6 times more Zinc than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 1.5 times more Potassium, 4 times more Sodium and 5.4 times more Water than Almond paste.
• 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 5.1 times more Energy, 184.9 times more Fat, 50.6 times more Saturated Fat, 33.2 times more Omega 3, 62 times more Omega 6, 2.3 times more Carbohydrate, 5.6 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Baked Sweet Potato.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6