Comparing Nutrients in 14 ounces Frozen Sweet PotatoVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Roasted Almonds

13%

74%

13%

14 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Roasted Almonds

13%381kcal

Energy

82%2373kcal

381 kcalvs2373 kcal

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

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0.74%0.71g

Fat

215%209g

0.71 gvs209 g

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

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0.48%0.15g

Saturated Fat

50.8%16.2g

0.15 gvs16.2 g

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

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3.22%0.052g

Omega 3

2.5%0.04g

0.052 gvs0.04 g

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

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1.56%0.27g

Omega 6

302%51.4g

0.27 gvs51.4 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

64%83.4g

88 gvs83.4 g

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

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Sugars

26.6%19.3g

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

NA gvs19.3 g

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

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Fructose

0.055%0.04g

≤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 gvs0.04 g

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

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Glucose

%0.04g

NA gvs0.04 g

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

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Sucrose

%19g

NA gvs19 g

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

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17.8%6.75g

Fiber

114%43.3g

6.75 gvs43.3 g

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

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12%6.8g

Protein

149%83g

6.8 gvs83 g

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

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Vitamins

Frozen Sweet Potatovs Roasted 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

25.5%0.31mg

Thiamine

0.27 mgvs0.31 mg

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

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15.6%0.2mg

Vitamin B2

365%4.75mg

Riboflavin

0.2 mgvs4.75 mg

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

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15%2.37mg

Vitamin B3

90%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

25.5%1.27mg

Pantothenic acid

2.04 mgvs1.27 mg

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

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54%0.7mg

Vitamin B6

41.5%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

Biotin

5.9 μgvsNA μg

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

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21%83.3μg

Vitamin B9

54.6%218μg

Folates and Folic Acid

83.3 μgvs218 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

632%95mg

Tocopherols and Tocotrienols

NA mgvs95 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 Roasted Almonds

14.7%147mg

Calcium

106%1064mg

147 mgvs1064 mg

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

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78%0.7mg

Copper

485%4.36mg

0.7 mgvs4.36 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

185%15mg

2.1 mgvs15 mg

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

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20.8%87.3mg

Magnesium

264%1107mg

87.3 mgvs1107 mg

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

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115%2.64mg

Manganese

385%8.86mg

2.64 mgvs8.86 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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25.5%179mg

Phosphorus

267%1869mg

179 mgvs1869 mg

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

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42.6%1449mg

Potassium

83.2%2830mg

1449 mgvs2830 mg

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

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4.33%2.4μg

Selenium

14.4%7.94μg

2.4 μgvs7.94 μg

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

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1.6%24mg

Sodium

0.79%12mg

24 mgvs12 mg

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

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11%1.23mg

Zinc

119%13mg

1.23 mgvs13 mg

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

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8.03%297g

Water

0.26%9.57g

297 gvs9.57 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 Roasted Almonds:

Frozen Sweet Potato, Unprepared has more Vitamin A, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 23.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.6 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
Both Frozen Sweet Potato, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Frozen Sweet Potato, Unprepared has 31.1 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7.2 times more Calcium, 6.2 times more Copper, 7 times more Iron, 12.7 times more Magnesium, 3.4 times more Manganese, 10.5 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 10.7 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 14 ounces:

Dry Roasted Almonds contain 6.2 times more Energy, 291.9 times more Fat, 104.9 times more Saturated Fat, 193.2 times more Omega 6, 6.4 times more Fiber and 12.3 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Dry Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
Both Frozen Sweet Potato, Unprepared as well as Dry Roasted 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 PotatoRoasted AlmondsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 14 ounces Frozen Sweet PotatoVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: