Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Oil Roasted Almonds	Sweet Potato	Recommended Dietary Allowance
Energy	29.7% 860kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.11% 0.018g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 3.57g	g per day for Men 19-50 years
Fiber	39% 15g	11% 4.25g	38g per day for Men 19-50 years
Protein	53.7% 30g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sweet Potato	Recommended Dietary Allowance
Calcium	41.2% 412mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.96% 110g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Almonds have 12.8 times more Vitamin B2, 6.6 times more Vitamin B3, 2.5 times more Vitamin B9 and 99.9 times more Vitamin E than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain more Vitamin A, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweet Potato provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Sweet Potato have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Oil Roasted Almonds have 9.7 times more Calcium, 6.3 times more Copper, 6 times more Iron, 11 times more Magnesium, 9.5 times more Manganese, 9.9 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium and 10.2 times more Zinc than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 55 times more Sodium and 27.6 times more Water than Oil Roasted Almonds.
• 5 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 7.1 times more Energy, 1103.4 times more Fat, 233.8 times more Saturated Fat, 1039.9 times more Omega 6, 3.5 times more Fiber and 13.5 times more Protein than Sweet Potato.
• Both Oil Roasted Almonds and Sweet Potato offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Sweet Potato provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Raw Sweet Potato provide inadequate amounts of Omega 3 in five ounces.