Comparing Nutrients in 5 ounces Roasted Almonds VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	29.2% 848kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.56% 0.095g	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	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	7.44% 29.8μg	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	21% 19mg	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	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

	Roasted Almonds	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	38% 380mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	28% 0.25mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Frozen Sweet Potato per 5 oz

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

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

• 5 ounces of Roasted Almonds have 23.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.6 times more Vitamin B9 than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain more Vitamin A, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Sweet Potato provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Frozen Sweet Potato:

• 5 ounces of Roasted Almonds have 7.2 times more Calcium, 6.2 times more Copper, 7 times more Iron, 12.7 times more Magnesium, 3.4 times more Manganese, 10.5 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 10.7 times more Zinc than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 31.1 times more Water than Dry Roasted Almonds.
• 5 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 6.2 times more Energy, 291.9 times more Fat, 104.9 times more Saturated Fat, 193.2 times more Omega 6, 6.4 times more Fiber and 12.3 times more Protein than Frozen Sweet Potato.
• Both Roasted Almonds and Frozen Sweet Potato offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 in five ounces.