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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Energy	21% 607kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	16% 20.7g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	8.94% 6.5g	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% 0g	0.69% 0.5g	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	% 0.04g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 2.28g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	38% 21.2g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8% 2.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	1.5% 6μg	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	21.8% 19.6mg	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	173% 26mg	4.73% 0.71mg	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

	Oil Roasted Almonds	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	29% 291mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	18% 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	46% 3.68mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	21.6% 0.5mg	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	66.6% 466mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.05% 75.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Baked Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oil Roasted Almonds have 7.4 times more Vitamin B2, 2.5 times more Vitamin B3, 4.5 times more Vitamin B9 and 36.6 times more Vitamin E than Baked Sweet Potato.
• While 100 g of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 3.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Sweet Potato provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Oil Roasted Almonds have 7.7 times more Calcium, 5.9 times more Copper, 5.3 times more Iron, 10.1 times more Magnesium, 4.9 times more Manganese, 8.6 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 9.6 times more Zinc than Baked Sweet Potato.
• While 100 g of Sweet Potato Baked in skin, flesh only contain 36 times more Sodium and 27.1 times more Water than Oil Roasted Almonds.
• 100 grams of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 6.7 times more Energy, 367.8 times more Fat, 80.9 times more Saturated Fat, 150.2 times more Omega 6, 3.2 times more Fiber and 10.6 times more Protein than Baked Sweet Potato.
• While 100 g of Sweet Potato Baked in skin, flesh only contain 1.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baked Sweet Potato offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Baked Sweet Potato provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 in 100 grams.