Comparing Nutrients in 5 ounces Blanched Almonds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Blanched Almonds	Sweet Potato	Recommended Dietary Allowance
Energy	29% 836kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.11% 0.018g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 3.57g	g per day for Men 19-50 years
Fiber	37% 14g	11% 4.25g	38g per day for Men 19-50 years
Protein	54% 30.3g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sweet Potato	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14% 478mg	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	5.2% 78mg	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	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Sweet Potato:

• Blanched Almonds have 2.4 times more Vitamin B1, 11.7 times more Vitamin B2, 6.3 times more Vitamin B3, 4.5 times more Vitamin B9 and 91.3 times more Vitamin E than Raw Sweet Potato.
• While Raw Sweet Potato contains more Vitamin A, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Sweet Potato:

• Blanched Almonds have 7.9 times more Calcium, 6.8 times more Copper, 5.4 times more Iron, 10.7 times more Magnesium, 7.1 times more Manganese, 10.2 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium and 9.9 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.9 times more Sodium and 17.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 6.9 times more Energy, 1050.4 times more Fat, 219.6 times more Saturated Fat, 951.2 times more Omega 6, 3.3 times more Fiber and 13.6 times more Protein than Raw Sweet Potato.
• Both Blanched Almonds and Raw Sweet Potato have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Blanched Almonds as well as Raw Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.