Comparing Nutrients in 100 calories Baked Sweet Potato VS Oil Roasted Almonds

Weight per 100 calories

• Baked Sweet Potato: 111g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 6.7 times more energy per unit of mass than Sweet Potato Baked in skin, flesh only, which is very high in comparison to other foods. Baked Sweet Potato having average energy density.

Discover which food has more nutrients per 100 calories - Baked Sweet Potato or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baked Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	1.03% 0.75g	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	0.77% 0.56g	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	% 0.63g	% 0.007g	g per day for Men 19-50 years
Sucrose	% 2.53g	% 0.72g	g per day for Men 19-50 years
Fiber	9.65% 3.67g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	4% 2.23g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.06% 0.12mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.9% 2.67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.67% 6.67μg	1.1% 4.45μg	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	24% 21.8mg	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	5.26% 0.79mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.22% 42.2mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17.5% 0.16mg	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	9.6% 0.77mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	17.6% 0.41mg	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	8.57% 60mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	0.012% 0.46g	3700g per day for Men 19-50 years

Baked Sweet Potato VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Sweet Potato or Oil Roasted Almonds?

Lets compare vitamin content per 100 calories of Baked Sweet Potato vs Oil Roasted Almonds:

• 100 calories of Baked Sweet Potato have more Vitamin A, 7.8 times more Vitamin B1, 2.7 times more Vitamin B3, 26 times more Vitamin B5, 16.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 5.4 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oil Roasted Almonds provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Almonds have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Sweet Potato vs Oil Roasted Almonds:

• 100 calories of Baked Sweet Potato have 1.3 times more Iron, 1.4 times more Manganese, 4.6 times more Potassium, 242.8 times more Sodium and 182.5 times more Water than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oil Roasted Almonds contain similar levels of Calcium and Copper per 100 calories.
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Sweet Potato have 7.9 times more Carbohydrate, 9.6 times more Sugars and 2.1 times more Fiber than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 54.5 times more Fat, 12 times more Saturated Fat, 22.3 times more Omega 6 and 1.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Baked Sweet Potato provide inadequate amounts of Omega 6
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.