Comparing Nutrients in 5 ounces Baked Sweet Potato VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baked Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.4% 128kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 3.23g	% 6.2g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	39% 15g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.4% 54mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Sweet Potato have more Vitamin A, 3.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.4 times more Vitamin B2, 2.5 times more Vitamin B3, 4.5 times more Vitamin B9 and 36.6 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oil Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Baked Sweet Potato have 36 times more Sodium and 27.1 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.7 times more Calcium, 5.9 times more Copper, 5.3 times more Iron, 10.1 times more Magnesium, 4.9 times more Manganese, 8.6 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 9.6 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 ounces of Baked Sweet Potato have 1.4 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.7 times more Energy, 367.8 times more Fat, 80.9 times more Saturated Fat, 150.2 times more Omega 6, 3.2 times more Fiber and 10.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oil Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 6
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.