Comparing Nutrients in 100 grams Baked Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Baked Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	3.1% 90kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	36.8% 48g	130g per day for Men 19-50 years
Sugars	8.94% 6.5g	50% 36.3g	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	0.69% 0.5g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 2.28g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	3.6% 2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	107% 961μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8% 2.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	18.3% 73μg	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	21.8% 19.6mg	0.11% 0.1mg	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	4.73% 0.71mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	3.8% 38mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	50.4% 0.45mg	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	8.63% 0.69mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	37.2% 0.86mg	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	7.7% 54mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Almond paste per 100 g

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

Lets compare vitamin content per 100 grams of Baked Sweet Potato vs Almond paste:

• 100 grams of Baked Sweet Potato have more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 196 times more Vitamin C than Almond paste.
• While 100 g of Almond paste contain 3.9 times more Vitamin B2, 12.2 times more Vitamin B9 and 19.1 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Almond paste provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 100 grams of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Sweet Potato Baked in skin, flesh only as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Baked Sweet Potato vs Almond paste:

• 100 grams of Baked Sweet Potato have 1.5 times more Potassium, 4 times more Sodium and 5.4 times more Water than Almond paste.
• While 100 g of Almond paste contain 4.5 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 4.8 times more Phosphorus, 21 times more Selenium and 4.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
• 100 grams of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 5.1 times more Energy, 184.9 times more Fat, 50.6 times more Saturated Fat, 33.2 times more Omega 3, 62 times more Omega 6, 2.3 times more Carbohydrate, 5.6 times more Sugars, 1.5 times more Fiber and 4.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• 100 grams of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6