Comparing Nutrients in 5 ounces Roasted Almonds VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Roasted Almonds	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.94% 0.16g	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	8.05% 10.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	10.7% 7.77g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	17.4% 69.5μg	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	2.36% 2.13mg	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	226% 34mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	5.2% 0.047mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	14% 0.32mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Steamed Sweet Potato Leaves with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Steamed Sweet Potato Leaves with Salt:

• 5 ounces of Roasted Almonds have 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 24.9 times more Vitamin E than Steamed Sweet Potato Leaves with Salt.
• While 5 oz of Steamed Sweet Potato Leaves with Salt contain more Vitamin A, 1.5 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Dry Roasted Almonds as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Steamed Sweet Potato Leaves with Salt:

• 5 ounces of Roasted Almonds have 8.1 times more Calcium, 33.3 times more Copper, 5.9 times more Iron, 5.8 times more Magnesium, 9.7 times more Manganese, 11.8 times more Phosphorus, 2.3 times more Potassium, 2.2 times more Selenium and 12.7 times more Zinc than Steamed Sweet Potato Leaves with Salt.
• While 5 oz of Steamed Sweet Potato Leaves with Salt contain 83 times more Sodium and 37 times more Water than Dry Roasted Almonds.
• 5 ounces of Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 17.1 times more Energy, 154.5 times more Fat, 63 times more Saturated Fat, 114.6 times more Omega 6, 2.8 times more Carbohydrate, 5.7 times more Fiber and 9.6 times more Protein than Steamed Sweet Potato Leaves with Salt.
• Both Roasted Almonds and Steamed Sweet Potato Leaves with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 3 in five ounces.