Comparing Nutrients in 5 ounces Blanched Almonds VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Blanched Almonds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	29% 836kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	25.5% 33g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	54% 30.3g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1164μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.37% 2.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	7.8% 31μg	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	14.3% 13mg	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	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	29% 0.26mg	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	58% 4.65mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	41% 0.94mg	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	97% 682mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	15.7% 534mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.82% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Baked Frozen Sweet Potato with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Baked Frozen Sweet Potato with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Baked Frozen Sweet Potato with Salt:

• 5 ounces of Blanched Almonds have 2.9 times more Vitamin B1, 12.7 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.2 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• While 5 oz of Baked Frozen Sweet Potato with Salt contain more Vitamin A, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Blanched Almonds as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Baked Frozen Sweet Potato with Salt:

• 5 ounces of Blanched Almonds have 6.7 times more Calcium, 5.6 times more Copper, 6.1 times more Iron, 12.8 times more Magnesium, 2.8 times more Manganese, 10.9 times more Phosphorus, 1.7 times more Potassium, 5.3 times more Selenium and 9.9 times more Zinc than Baked Frozen Sweet Potato with Salt.
• While 5 oz of Baked Frozen Sweet Potato with Salt contain 12.8 times more Sodium than Blanched Almonds.
• 5 ounces of Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 5.9 times more Energy, 437.7 times more Fat, 152 times more Saturated Fat, 274.8 times more Omega 6, 5.5 times more Fiber and 12.5 times more Protein than Baked Frozen Sweet Potato with Salt.
• While 5 oz of Baked Frozen Sweet Potato with Salt contain 1.3 times more Carbohydrate than Blanched Almonds.
• 5 ounces of Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 in five ounces.