Comparing Nutrients in 7 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	6.84% 198kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	73% 95g	130g per day for Men 19-50 years
Sugars	25% 18g	99% 72g	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	9.4% 3.57g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	230% 2070μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.3% 3.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	36.2% 145μg	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	20% 18mg	0.22% 0.2mg	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	10% 1.53mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	100% 0.9mg	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	13.4% 1.07mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	74% 1.7mg	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	12.5% 87.3mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.95% 146g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Frozen Sweet Potato vs Almond paste:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Baked Frozen Sweet Potato vs Almond paste:

• 7 ounces of Baked Frozen Sweet Potato have 1.2 times more Potassium than Almond paste.
• While 7 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.
• 7 ounces of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6