Comparing Nutrients in 5 ounces Baked Frozen Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Almond paste	8%	52%	40%

Macro Nutrients

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	4.9% 142kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	25.5% 33g	52% 67.8g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	18% 6.8g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	164% 1478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.37% 2.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	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	14.3% 13mg	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	7.28% 1.1mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	9.57% 0.77mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	8.9% 62.4mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.82% 104g	0.54% 20g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Baked Frozen 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 Frozen Sweet Potato vs Almond paste:

• 5 ounces of Baked Frozen Sweet Potato have more Vitamin A, 5 times more Vitamin B5, 5.2 times more Vitamin B6, 91 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 7.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 17.6 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Almond paste provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Frozen Sweet Potato have 1.2 times more Potassium than Almond paste.
• While 5 oz of Almond paste contain 4.9 times more Calcium, 2.5 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 1.3 times more Manganese, 5.9 times more Phosphorus, 7 times more Selenium and 4.9 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 5 ounces of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 4.6 times more Energy, 231.2 times more Fat, 105.2 times more Saturated Fat, 28.4 times more Omega 3, 132.8 times more Omega 6, 2 times more Carbohydrate, 4 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Baked Frozen Sweet Potato no Salt.
• 5 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6