Comparing Nutrients in 100 grams Roasted Almonds VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Roasted Almonds	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	20.6% 598kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	20.8% 27g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	0.68% 0.49g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	37.4% 21g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.8% 55μg	4% 16μg	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	13.4% 12mg	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	159% 24mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	27% 268mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	17% 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	46.6% 3.73mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	16% 0.37mg	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	67.3% 471mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• Dry Roasted Almonds have 42.8 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B9 and 70.3 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Dry Roasted Almonds as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• Dry Roasted Almonds have 19.1 times more Calcium, 7.2 times more Copper, 7.2 times more Iron, 15.5 times more Magnesium, 6 times more Manganese, 9.6 times more Phosphorus, 2.9 times more Selenium and 16.6 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 81.3 times more Sodium and 29.1 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 5.2 times more Energy, 375.3 times more Fat, 141.1 times more Saturated Fat, 258.9 times more Omega 6, 9.9 times more Sugars, 2.8 times more Fiber and 14.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 1.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.