Comparing Nutrients in 5 ounces Roasted Almonds VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Roasted Almonds	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	29.2% 848kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	1.6% 0.27g	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	9.6% 12.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.8% 268μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	20.7% 0.27mg	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	NA	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	17.3% 15.6mg	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	357% 428μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	38% 380mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	NA	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	NA	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	21% 720mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	NA	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.33% 123g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Roasted Almonds have 3.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Almonds have 3.4 times more Calcium, 3.8 times more Iron, 4 times more Magnesium, 5.8 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Selenium than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 36 times more Water than Dry Roasted Almonds.
• 5 ounces of Sweet Potato Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 14.2 times more Energy, 103 times more Fat, 36.9 times more Saturated Fat, 67.4 times more Omega 6, 2.4 times more Carbohydrate, 2.1 times more Fiber and 8.4 times more Protein than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 3.6 times more Omega 3 than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6