Comparing Nutrients in 5 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	4.4% 128kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	9.5% 6.9g	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	0.98% 0.71g	0.02% 0.014g	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	% 0.81g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 3.23g	% 6.73g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	19.5% 78μg	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	31% 27.8mg	0% 0mg	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	6.7% 1mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.4% 54mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	173% 1.56mg	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	12.2% 0.98mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	138% 3.16mg	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	11% 76.5mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Roasted Almonds:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have more Vitamin A, 1.4 times more Vitamin B1, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 11.3 times more Vitamin B2, 2.4 times more Vitamin B3, 9.2 times more Vitamin B9 and 33.7 times more Vitamin E than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Roasted Almonds:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 82 times more Sodium and 31.5 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 7.1 times more Calcium, 6.8 times more Copper, 5.4 times more Iron, 10.3 times more Magnesium, 4.5 times more Manganese, 8.7 times more Phosphorus, 1.5 times more Potassium, 10 times more Selenium and 10.3 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 1.3 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6.6 times more Energy, 350.3 times more Fat, 78.7 times more Saturated Fat, 143.8 times more Omega 6, 3.3 times more Fiber and 10.4 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 6
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.