Comparing Nutrients in 14 ounces Frozen Sweet PotatoVS Almonds

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Almonds

13%381kcal

Energy

79.2%2298kcal

381 kcalvs2298 kcal

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

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0.74%0.71g

Fat

204%198g

0.71 gvs198 g

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

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0.48%0.15g

Saturated Fat

47%15g

0.15 gvs15 g

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

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3.22%0.052g

Omega 3

0.74%0.012g

0.052 gvs0.012 g

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

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1.56%0.27g

Omega 6

288%49g

0.27 gvs49 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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68%88g

Carbohydrate

65.8%85.5g

88 gvs85.5 g

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

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Sugars

24%17.3g

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

NA gvs17.3 g

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

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Fructose

0.6%0.44g

≤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 gvs0.44 g

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

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Glucose

%0.67g

NA gvs0.67 g

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

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Sucrose

%15.7g

NA gvs15.7 g

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

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17.8%6.75g

Fiber

131%49.6g

6.75 gvs49.6 g

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

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12%6.8g

Protein

150%84g

6.8 gvs84 g

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

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Vitamins

Frozen Sweet Potatovs Almonds

228%2056μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2056 μgvs0 μg

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

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22%0.27mg

Vitamin B1

68%0.81mg

Thiamine

0.27 mgvs0.81 mg

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

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15.6%0.2mg

Vitamin B2

347%4.5mg

Riboflavin

0.2 mgvs4.5 mg

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

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15%2.37mg

Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

2.37 mgvs14.4 mg

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

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41%2.04mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

2.04 mgvs1.87 mg

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

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54%0.7mg

Vitamin B6

42%0.54mg

Pyridoxine

0.7 mgvs0.54 mg

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

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19.7%5.9μg

Vitamin B7

754%226μg

Biotin

5.9 μgvs226 μg

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

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21%83.3μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

83.3 μgvs175 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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58.7%52.8mg

Vitamin C

0%0mg

Ascorbic acid

52.8 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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Vitamin E

678%102mg

Tocopherols and Tocotrienols

NA mgvs102 mg

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

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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

Frozen Sweet Potatovs Almonds

14.7%147mg

Calcium

107%1068mg

147 mgvs1068 mg

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

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78%0.7mg

Copper

455%4.1mg

0.7 mgvs4.1 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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26.3%2.1mg

Iron

184%14.7mg

2.1 mgvs14.7 mg

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

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20.8%87.3mg

Magnesium

255%1072mg

87.3 mgvs1072 mg

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

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115%2.64mg

Manganese

376%8.65mg

2.64 mgvs8.65 mg

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

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Molybdenum

400%180μg

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

NA μgvs180 μg

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

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25.5%179mg

Phosphorus

273%1909mg

179 mgvs1909 mg

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

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42.6%1449mg

Potassium

85.6%2909mg

1449 mgvs2909 mg

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

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4.33%2.4μg

Selenium

29.6%16.3μg

2.4 μgvs16.3 μg

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

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1.6%24mg

Sodium

0.26%3.97mg

24 mgvs3.97 mg

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

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11%1.23mg

Zinc

113%12.4mg

1.23 mgvs12.4 mg

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

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8.03%297g

Water

0.47%17.5g

297 gvs17.5 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 Frozen Sweet Potato vs Almonds:

Frozen Sweet Potato, Unprepared has more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 3.1 times more Vitamin B1, 22.3 times more Vitamin B2, 6.1 times more Vitamin B3, 38.3 times more Vitamin B7 and 2.1 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Almonds have similar amounts of Vitamin B5 per 14 oz.
Both Frozen Sweet Potato, Unprepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Frozen Sweet Potato, Unprepared has 17 times more Water than Almonds.
While Almonds contain 7.3 times more Calcium, 5.8 times more Copper, 7 times more Iron, 12.3 times more Magnesium, 3.3 times more Manganese, 10.7 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 10.1 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 14 ounces:

Almonds contain 6 times more Energy, 277.4 times more Fat, 97.5 times more Saturated Fat, 183.9 times more Omega 6, 7.4 times more Fiber and 12.4 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Almonds have similar amounts of Carbohydrate per 14 oz.
Both Frozen Sweet Potato, Unprepared as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoAlmondsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 14 ounces Frozen Sweet PotatoVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: