Comparing Nutrients in 7 ounces Frozen Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	6.57% 191kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	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

	Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	114% 1028μg	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	7.8% 0.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	29.3% 26.4mg	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	NA	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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% 1.05mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	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	12.8% 89.3mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	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	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4% 149g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Frozen Sweet Potato vs Almond paste:

• 7 ounces of Frozen Sweet Potato have more Vitamin A, 4.6 times more Vitamin B5, 4.9 times more Vitamin B6 and 133 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 8.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both 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 and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Sweet Potato have 5.3 times more Water than Almond paste.
• While 7 oz of Almond paste contain 4.6 times more Calcium, 2.6 times more Copper, 3 times more Iron, 5.9 times more Magnesium, 1.3 times more Manganese, 5.7 times more Phosphorus, 7 times more Selenium and 4.8 times more Zinc than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Almond paste contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 4.8 times more Energy, 154.1 times more Fat, 67.4 times more Saturated Fat, 15.3 times more Omega 3, 83.2 times more Omega 6, 2.2 times more Carbohydrate, 2.8 times more Fiber and 5.3 times more Protein than Frozen Sweet Potato, Unprepared.
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6