Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Sweet Potato no Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.2% 151kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	27% 35g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	12.5% 9.03g	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	1.18% 0.85g	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	% 1.07g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2.84g	% 8.7g	g per day for Men 19-50 years
Fiber	13% 4.96g	55% 21g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	174% 1562μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	13.4% 53.6μg	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	28.2% 25.4mg	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	12.4% 1.87mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	211% 1.9mg	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	18% 1.43mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	212% 4.9mg	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	9.07% 63.5mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	40.8% 1387mg	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	3.57% 53.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sweet Potato no Skin versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Sweet Potato no Skin vs Oil Roasted Almonds:

• 7 ounces of Boiled Sweet Potato no Skin have more Vitamin A, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B1, 16.6 times more Vitamin B2, 6.8 times more Vitamin B3, 4.5 times more Vitamin B9 and 27.6 times more Vitamin E than Boiled Sweet Potato without Skin.
• 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Sweet Potato without Skin as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Sweet Potato no Skin vs Oil Roasted Almonds:

• 7 ounces of Boiled Sweet Potato no Skin have 28.6 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.8 times more Calcium, 10.2 times more Copper, 5.1 times more Iron, 15.2 times more Magnesium, 9.2 times more Manganese, 14.6 times more Phosphorus, 3 times more Potassium, 20.5 times more Selenium and 15.4 times more Zinc than Boiled Sweet Potato without Skin.
• 7 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sweet Potato no Skin have 1.3 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 8 times more Energy, 394.1 times more Fat, 135.7 times more Saturated Fat, 221.6 times more Omega 6, 4.2 times more Fiber and 15.5 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Oil Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Boiled Sweet Potato without Skin as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.