Comparing Nutrients in 100 grams Baked Frozen Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Almond paste	8%	52%	40%

Macro Nutrients

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	18% 23.4g	36.8% 48g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	116% 1043μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.2% 1.56μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	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	10% 9.1mg	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	5.13% 0.77mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	3.5% 35mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	6.75% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	6.3% 44mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2% 73.7g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Baked Frozen 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 Frozen Sweet Potato vs Almond paste:

• 100 grams of Baked Frozen Sweet Potato have more Vitamin A, 5 times more Vitamin B5, 5.2 times more Vitamin B6, 91 times more Vitamin C and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 7.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 17.6 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Almond paste provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Baked Frozen Sweet Potato have 1.2 times more Potassium than Almond paste.
• While 100 g of Almond paste contain 4.9 times more Calcium, 2.5 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 1.3 times more Manganese, 5.9 times more Phosphorus, 7 times more Selenium and 4.9 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 100 grams of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 4.6 times more Energy, 231.2 times more Fat, 105.2 times more Saturated Fat, 28.4 times more Omega 3, 132.8 times more Omega 6, 2 times more Carbohydrate, 4 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Baked Frozen Sweet Potato no Salt.
• 100 grams of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6