Comparing Nutrients in 5 ounces Baked Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Baked Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	4.4% 128kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	52% 67.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	71% 51.4g	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	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Almond paste	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	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	3.93% 0.051mg	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	26% 103μg	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	0.16% 0.14mg	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	128% 19mg	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

	Baked Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	5.4% 54mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	71.5% 0.64mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	52.8% 1.2mg	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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Almond paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Sweet Potato vs Almond paste:

• 5 ounces of Baked Sweet Potato have more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 196 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 3.9 times more Vitamin B2, 12.2 times more Vitamin B9 and 19.1 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Almond paste provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 5 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Sweet Potato Baked in skin, flesh only as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Sweet Potato vs Almond paste:

• 5 ounces of Baked Sweet Potato have 1.5 times more Potassium, 4 times more Sodium and 5.4 times more Water than Almond paste.
• While 5 oz of Almond paste contain 4.5 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 4.8 times more Phosphorus, 21 times more Selenium and 4.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
• 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 5.1 times more Energy, 184.9 times more Fat, 50.6 times more Saturated Fat, 33.2 times more Omega 3, 62 times more Omega 6, 2.3 times more Carbohydrate, 5.6 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6