Comparing Nutrients in 14 ounces AlmondsVS Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Sweet Potato Leaves

20%

71%

14 oz ▼

Macro Nutrients

Almondsvs Sweet Potato Leaves

79.2%2298kcal

Energy

5.75%167kcal

2298 kcalvs167 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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204%198g

Fat

2.1%2.02g

198 gvs2.02 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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47%15g

Saturated Fat

1.38%0.44g

15 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

8.93%0.14g

0.012 gvs0.14 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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288%49g

Omega 6

4.5%0.76g

49 gvs0.76 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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65.8%85.5g

Carbohydrate

27%35g

85.5 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.67g

Glucose

0.67 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.7g

Sucrose

15.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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131%49.6g

Fiber

55.4%21g

49.6 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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150%84g

Protein

17.6%9.9g

84 gvs9.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Sweet Potato Leaves

0%0μg

Vitamin A

83.3%750μg

RAE, retinol activity equivalents

0 μgvs750 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68%0.81mg

Vitamin B1

51.6%0.62mg

Thiamine

0.81 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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347%4.5mg

Vitamin B2

105%1.37mg

Riboflavin

4.5 mgvs1.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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89.7%14.4mg

Vitamin B3

28%4.5mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs4.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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37.4%1.87mg

Vitamin B5

18%0.89mg

Pantothenic acid

1.87 mgvs0.89 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42%0.54mg

Vitamin B6

58%0.75mg

Pyridoxine

0.54 mgvs0.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.7%175μg

Vitamin B9

Folates and Folic Acid

175 μgvsNA 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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0%0mg

Vitamin C

48.5%43.7mg

Ascorbic acid

0 mgvs43.7 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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678%102mg

Vitamin E

Tocopherols and Tocotrienols

102 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1000%1199μg

Phytomenadione or phylloquinone

0 μgvs1199 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Sweet Potato Leaves

107%1068mg

Calcium

31%310mg

1068 mgvs310 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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455%4.1mg

Copper

4.1 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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184%14.7mg

Iron

48%3.85mg

14.7 mgvs3.85 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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255%1072mg

Magnesium

66%278mg

1072 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.65mg

Manganese

8.65 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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400%180μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

180 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

46%321mg

1909 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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85.6%2909mg

Potassium

59.3%2016mg

2909 mgvs2016 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.6%16.3μg

Selenium

6.5%3.57μg

16.3 μgvs3.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

1.6%24mg

3.97 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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113%12.4mg

Zinc

12.4 mgvsNA mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g

Water

9.3%345g

17.5 gvs345 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Almonds vs Sweet Potato Leaves:

Almonds have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Sweet Potato Leaves:

Almonds have 3.4 times more Calcium, 3.8 times more Iron, 3.9 times more Magnesium, 5.9 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Selenium than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 19.7 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 13.8 times more Energy, 97.9 times more Fat, 34.3 times more Saturated Fat, 64.2 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Fiber and 8.5 times more Protein than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 12 times more Omega 3 than Almonds.
Both Almonds as well as Raw Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsSweet Potato LeavesVS Blanched AlmondsAlmondsVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: