Comparing Nutrients in 7 ounces Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Almond paste	8%	52%	40%

Macro Nutrients

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	5.9% 171kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	73% 95g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	156% 1407μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	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	31.8% 1.6mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	15% 1.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	13.3% 93mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	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	7.28% 109mg	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	4.14% 153g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Almond paste per 7 oz

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

• 7 ounces of Sweet Potato have more Vitamin A, 7.1 times more Vitamin B5, 5.8 times more Vitamin B6 and 24 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 6.8 times more Vitamin B2, 2.6 times more Vitamin B3, 6.6 times more Vitamin B9 and 52.1 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Almond paste provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sweet Potato as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Sweet Potato have 6.1 times more Sodium and 5.5 times more Water than Almond paste.
• While 7 oz of Almond paste contain 5.7 times more Calcium, 3 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 3.3 times more Manganese, 5.5 times more Phosphorus, 7 times more Selenium and 4.9 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Almond paste contain similar levels of Potassium per seven ounces.
• 7 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 5.3 times more Energy, 554.8 times more Fat, 146.1 times more Saturated Fat, 199 times more Omega 3, 428.9 times more Omega 6, 2.4 times more Carbohydrate, 8.7 times more Sugars, 1.6 times more Fiber and 5.7 times more Protein than Raw Sweet Potato.
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6