Comparing Nutrients in 100 grams Sweet Potato VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Sweet Potato	Almonds	Recommended Dietary Allowance
Energy	2.97% 86kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	6% 4.35g	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	0.97% 0.7g	0.15% 0.11g	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	% 0.96g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 2.52g	% 3.95g	g per day for Men 19-50 years
Fiber	7.9% 3g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Almonds	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	11% 44μg	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	2.67% 2.4mg	0% 0mg	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	1.73% 0.26mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	115% 1.03mg	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	7.63% 0.61mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.7% 47mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 18.7 times more Vitamin B2, 6.5 times more Vitamin B3, 32.6 times more Vitamin B7, 4 times more Vitamin B9 and 98.6 times more Vitamin E than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Potato vs Almonds:

• Raw Sweet Potato has 55 times more Sodium and 17.5 times more Water than Almonds.
• While Almonds contain 9 times more Calcium, 6.8 times more Copper, 6.1 times more Iron, 10.8 times more Magnesium, 8.4 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 10.4 times more Zinc than Raw Sweet Potato.

Comparison of macro-nutrients per 100 grams:

• Almonds contain 6.7 times more Energy, 998.6 times more Fat, 211.2 times more Saturated Fat, 948 times more Omega 6, 4.2 times more Fiber and 13.5 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Almonds have similar amounts of Carbohydrate and Sugars per 100 g.
• Both Raw Sweet Potato as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.