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Comparing Nutrients in 100 calories Frozen Sweet PotatoVS Almonds

Weight per 100 calories

Frozen Sweet Potato
104g
Almonds
17.3g

Almonds have 6 times more energy per unit of mass than Frozen Sweet Potato, Unprepared, which is very high in comparison to other foods. Frozen Sweet Potato having average energy density.

Which food has more nutrients per 100 calories - Frozen Sweet Potato or Almonds?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.19%0.19g
Fat
8.9%8.62g
0.19 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.041g
Saturated Fat
2.05%0.66g
0.041 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g
Omega 3
0.032%0.001g
0.014 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.07g
Omega 6
12.5%2.13g
0.07 gvs2.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23g
Carbohydrate
2.86%3.72g
23 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.026%0.019g
≤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]
NA gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.66%1.77g
Fiber
5.7%2.16g
1.77 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.2%1.8g
Protein
6.52%3.65g
1.8 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

60%540μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
540 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.8%0.07mg
Vitamin B1
2.95%0.035mg
Thiamine
0.07 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.1%0.053mg
Vitamin B2
15%0.2mg
Riboflavin
0.053 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.62 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.7%0.54mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.54 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.18 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.17%1.55μg
Vitamin B7
33%9.84μg
Biotin
1.55 μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.47%22μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
22 μgvs7.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.4%14mg
Vitamin C
0%0mg
Ascorbic acid
14 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
NA mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.85%38.5mg
Calcium
4.65%46.5mg
38.5 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.5%0.18mg
Copper
19.8%0.18mg
0.18 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.9%0.55mg
Iron
8%0.64mg
0.55 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.46%23mg
Magnesium
11%46.6mg
23 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg
Manganese
16.4%0.38mg
0.69 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg
Phosphorus
12%83mg
47 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
3.72%127mg
380 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.14%0.63μg
Selenium
1.3%0.71μg
0.63 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.42%6.25mg
Sodium
0.012%0.17mg
6.25 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.94%0.32mg
Zinc
4.9%0.54mg
0.32 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.1%78g
Water
0.021%0.76g
78 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Sweet Potato vs Almonds:
Comparing minerals per 100 calories for Frozen Sweet Potato vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: