Comparing Nutrients in 7 ounces Baked Sweet Potato VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Baked Sweet Potato	Almonds	Recommended Dietary Allowance
Energy	6.16% 179kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	33% 42.8g	130g per day for Men 19-50 years
Sugars	17.7% 13g	12% 8.63g	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	1.37% 0.99g	0.3% 0.22g	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	% 1.13g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 7.84g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	65.3% 25g	38g per day for Men 19-50 years
Protein	7.12% 4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Almonds	Recommended Dietary Allowance
Vitamin A	212% 1907μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	22% 87.3μg	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	43.2% 39mg	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	9.4% 1.4mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Almonds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	227% 2.05mg	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	17% 1.37mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.06% 150g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 10.7 times more Vitamin B2, 2.4 times more Vitamin B3, 23.8 times more Vitamin B7, 7.3 times more Vitamin B9 and 36.1 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sweet Potato Baked in skin, flesh only has 36 times more Sodium and 17.2 times more Water than Almonds.
• While Almonds contain 7.1 times more Calcium, 6.4 times more Copper, 5.4 times more Iron, 10 times more Magnesium, 4.4 times more Manganese, 8.9 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 9.8 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 7 ounces:

• Sweet Potato Baked in skin, flesh only has 1.5 times more Sugars than Almonds.
• While Almonds contain 6.4 times more Energy, 332.9 times more Fat, 73.1 times more Saturated Fat, 136.9 times more Omega 6, 3.8 times more Fiber and 10.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.