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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Sweet Potato no Skin	Blanched Almonds	Recommended Dietary Allowance
Energy	3.7% 108kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	9.05% 6.56g	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	0.84% 0.61g	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	% 0.77g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 2.03g	% 6.32g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	37% 14g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	124% 1116μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	17.4% 69.5μg	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	20% 18mg	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	8.9% 1.33mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	162% 1.46mg	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	12.8% 1.02mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	113% 2.6mg	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	6.48% 45.4mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has more Vitamin A, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Vitamin B1, 15.1 times more Vitamin B2, 6.5 times more Vitamin B3, 8.2 times more Vitamin B9 and 25.3 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Sweet Potato without Skin has 1.4 times more Sodium and 17.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Calcium, 10.9 times more Copper, 4.6 times more Iron, 14.9 times more Magnesium, 6.9 times more Manganese, 15 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium and 14.9 times more Zinc than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 5 ounces:

• Boiled Sweet Potato without Skin has 1.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 7.8 times more Energy, 375.1 times more Fat, 127.5 times more Saturated Fat, 202.7 times more Omega 6, 4 times more Fiber and 15.6 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Blanched Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Sweet Potato without Skin as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.