Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	29.7% 860kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	19.3% 25g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 2.03g	g per day for Men 19-50 years
Fiber	39% 15g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	53.7% 30g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	41.2% 412mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Sweet Potato no Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 5 ounces of Oil Roasted Almonds have 1.6 times more Vitamin B1, 16.6 times more Vitamin B2, 6.8 times more Vitamin B3, 4.5 times more Vitamin B9 and 27.6 times more Vitamin E than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain more Vitamin A, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Boiled Sweet Potato no Skin:

• 5 ounces of Oil Roasted Almonds have 10.8 times more Calcium, 10.2 times more Copper, 5.1 times more Iron, 15.2 times more Magnesium, 9.2 times more Manganese, 14.6 times more Phosphorus, 3 times more Potassium, 20.5 times more Selenium and 15.4 times more Zinc than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 28.6 times more Water than Oil Roasted Almonds.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 8 times more Energy, 394.1 times more Fat, 135.7 times more Saturated Fat, 221.6 times more Omega 6, 4.2 times more Fiber and 15.5 times more Protein than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 1.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Sweet Potato no Skin offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 in five ounces.