Comparing Nutrients in 7 ounces Almonds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Almonds	Sweet Potato	Recommended Dietary Allowance
Energy	39.6% 1149kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	30.7% 40g	130g per day for Men 19-50 years
Sugars	12% 8.63g	11.4% 8.3g	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	0.3% 0.22g	1.9% 1.4g	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	% 0.34g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 5g	g per day for Men 19-50 years
Fiber	65.3% 25g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	75% 42g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	5.46% 22μg	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	0% 0mg	5.3% 4.76mg	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	339% 51mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweet Potato	Recommended Dietary Allowance
Calcium	53.4% 534mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	33.3% 0.3mg	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	92% 7.36mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	22.3% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.14% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Sweet Potato:

• Almonds have 2.6 times more Vitamin B1, 18.7 times more Vitamin B2, 6.5 times more Vitamin B3, 32.6 times more Vitamin B7, 4 times more Vitamin B9 and 98.6 times more Vitamin E than Raw Sweet Potato.
• While Raw Sweet Potato contains more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Sweet Potato:

• Almonds have 9 times more Calcium, 6.8 times more Copper, 6.1 times more Iron, 10.8 times more Magnesium, 8.4 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 10.4 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 55 times more Sodium and 17.5 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 6.7 times more Energy, 998.6 times more Fat, 211.2 times more Saturated Fat, 948 times more Omega 6, 4.2 times more Fiber and 13.5 times more Protein than Raw Sweet Potato.
• Both Almonds and Raw Sweet Potato have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Almonds as well as Raw Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.