Comparing Nutrients in 100 grams Almonds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Almonds	Sweet Potato	Recommended Dietary Allowance
Energy	20% 579kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15.5% 20g	130g per day for Men 19-50 years
Sugars	6% 4.35g	5.77% 4.18g	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	0.15% 0.11g	0.97% 0.7g	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	% 0.17g	% 0.96g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 2.52g	g per day for Men 19-50 years
Fiber	33% 12.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	37.8% 21g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.8% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	5.83% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	2.75% 11μg	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	0% 0mg	2.67% 2.4mg	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	171% 25.6mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweet Potato	Recommended Dietary Allowance
Calcium	27% 269mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	16.8% 0.15mg	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	46.4% 3.7mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	11.2% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.1% 77.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Sweet Potato:

• Almonds have 2.6 times more Vitamin B1, 18.7 times more Vitamin B2, 6.5 times more Vitamin B3, 32.6 times more Vitamin B7, 4 times more Vitamin B9 and 98.6 times more Vitamin E than Raw Sweet Potato.
• While Raw Sweet Potato contains more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Sweet Potato:

• Almonds have 9 times more Calcium, 6.8 times more Copper, 6.1 times more Iron, 10.8 times more Magnesium, 8.4 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 10.4 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 55 times more Sodium and 17.5 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 6.7 times more Energy, 998.6 times more Fat, 211.2 times more Saturated Fat, 948 times more Omega 6, 4.2 times more Fiber and 13.5 times more Protein than Raw Sweet Potato.
• Both Almonds and Raw Sweet Potato have similar amounts of Carbohydrate and Sugars per 100 g.
• Both Almonds as well as Raw Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.