Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Baked Sweet Potato

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Energy	41.5% 1205kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	31.6% 41g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	17.7% 13g	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% 0g	1.37% 0.99g	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	% 0.079g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 4.52g	g per day for Men 19-50 years
Fiber	55% 21g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	75.2% 42g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	2.98% 12μg	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	43.2% 39mg	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	344% 51.5mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	57.7% 577mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	35.5% 0.32mg	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	91% 7.3mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	43% 0.99mg	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	132% 925mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Baked Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Almonds have 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 Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 3.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Sweet Potato provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Baked Sweet Potato:

• 7 ounces of Oil Roasted Almonds have 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 Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 36 times more Sodium and 27.1 times more Water than Oil Roasted Almonds.
• 7 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 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 Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 1.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Sweet Potato offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 in seven ounces.