Comparing Nutrients in 100 grams Boiled Sweet Potato no Skin VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Sweet Potato no Skin	Almond paste	Recommended Dietary Allowance
Energy	2.62% 76kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	13.6% 17.7g	36.8% 48g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	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	0.59% 0.43g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Almond paste	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.38μg	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	14.2% 13mg	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	6.27% 0.94mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Almond paste	Recommended Dietary Allowance
Calcium	2.7% 27mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	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	9% 0.72mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	4.57% 32mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	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	1.8% 27mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.17% 80g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Almond paste:

• 100 grams of Boiled Sweet Potato no Skin have more Vitamin A, 5.1 times more Vitamin B5, 4.6 times more Vitamin B6 and 128 times more Vitamin C than Almond paste.
• While 100 g of Almond paste contain 1.5 times more Vitamin B1, 8.8 times more Vitamin B2, 2.6 times more Vitamin B3, 12.2 times more Vitamin B9 and 14.4 times more Vitamin E than Boiled Sweet Potato without Skin.
• 100 grams of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 100 grams of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Almond paste:

• 100 grams of Boiled Sweet Potato no Skin have 5.7 times more Water than Almond paste.
• While 100 g of Almond paste contain 6.4 times more Calcium, 4.8 times more Copper, 2.2 times more Iron, 7.2 times more Magnesium, 3.2 times more Manganese, 8.1 times more Phosphorus, 1.4 times more Potassium, 21 times more Selenium and 7.4 times more Zinc than Boiled Sweet Potato without Skin.
• 100 grams of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 6 times more Energy, 198.1 times more Fat, 84.8 times more Saturated Fat, more Omega 3, 91.4 times more Omega 6, 2.7 times more Carbohydrate, 6.3 times more Sugars, 1.9 times more Fiber and 6.6 times more Protein than Boiled Sweet Potato without Skin.
• 100 grams of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6