Comparing Nutrients in 5 ounces Roasted Almonds VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Roasted Almonds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	29.2% 848kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	11.2% 8.14g	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	0.02% 0.014g	0.84% 0.61g	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	% 0.014g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 2.03g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	53% 29.7g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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% 0mg	20% 18mg	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	226% 34mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	15% 0.13mg	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	66% 5.3mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	16.4% 0.38mg	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	95% 668mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Roasted Almonds have 1.4 times more Vitamin B1, 25.5 times more Vitamin B2, 6.8 times more Vitamin B3, 9.2 times more Vitamin B9 and 25.4 times more Vitamin E than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain more Vitamin A, 1.8 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Roasted Almonds have 9.9 times more Calcium, 11.7 times more Copper, 5.2 times more Iron, 15.5 times more Magnesium, 8.4 times more Manganese, 14.7 times more Phosphorus, 3.1 times more Potassium, 10 times more Selenium and 16.6 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 87.7 times more Sodium and 33.2 times more Water than Dry Roasted Almonds.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 7.9 times more Energy, 375.3 times more Fat, 102.3 times more Saturated Fat, 161.8 times more Omega 6, 4.4 times more Fiber and 15.3 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Roasted Almonds and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 in five ounces.