Comparing Nutrients in 1 kilogram Frozen Sweet PotatoVS Almonds

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

Frozen Sweet Potatovs Almonds

33%960kcal

Energy

200%5790kcal

960 kcalvs5790 kcal

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

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1.86%1.8g

Fat

515%499g

1.8 gvs499 g

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

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1.2%0.39g

Saturated Fat

119%38g

0.39 gvs38 g

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

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8.13%0.13g

Omega 3

1.88%0.03g

0.13 gvs0.03 g

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

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3.94%0.67g

Omega 6

725%123g

0.67 gvs123 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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171%222g

Carbohydrate

166%216g

222 gvs216 g

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

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Sugars

60%43.5g

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

NA gvs43.5 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%1.7g

NA gvs1.7 g

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

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Sucrose

%39.5g

NA gvs39.5 g

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

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44.7%17g

Fiber

329%125g

17 gvs125 g

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

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30.5%17g

Protein

378%212g

17 gvs212 g

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

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Vitamins

Frozen Sweet Potatovs Almonds

576%5180μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5180 μgvs0 μg

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

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56%0.67mg

Vitamin B1

171%2.05mg

Thiamine

0.67 mgvs2.05 mg

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

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39.2%0.51mg

Vitamin B2

875%11.4mg

Riboflavin

0.51 mgvs11.4 mg

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

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37.3%5.97mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

5.97 mgvs36 mg

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

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103%5.15mg

Vitamin B5

94%4.7mg

Pantothenic acid

5.15 mgvs4.7 mg

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

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136%1.77mg

Vitamin B6

105%1.37mg

Pyridoxine

1.77 mgvs1.37 mg

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

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49.7%15μg

Vitamin B7

1900%570μg

Biotin

15 μgvs570 μg

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

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52.5%210μg

Vitamin B9

110%440μg

Folates and Folic Acid

210 μgvs440 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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148%133mg

Vitamin C

0%0mg

Ascorbic acid

133 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

1709%256mg

Tocopherols and Tocotrienols

NA mgvs256 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

37%370mg

Calcium

269%2690mg

370 mgvs2690 mg

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

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197%1.77mg

Copper

1146%10.3mg

1.77 mgvs10.3 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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66.3%5.3mg

Iron

464%37mg

5.3 mgvs37 mg

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

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52.4%220mg

Magnesium

643%2700mg

220 mgvs2700 mg

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

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289%6.65mg

Manganese

947%21.8mg

6.65 mgvs21.8 mg

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

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Molybdenum

1007%453μg

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

NA μgvs453 μg

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

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64.3%450mg

Phosphorus

687%4810mg

450 mgvs4810 mg

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

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107%3650mg

Potassium

216%7330mg

3650 mgvs7330 mg

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

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11%6μg

Selenium

74.5%41μg

6 μgvs41 μg

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

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4%60mg

Sodium

0.67%10mg

60 mgvs10 mg

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

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28%3.1mg

Zinc

284%31mg

3.1 mgvs31 mg

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

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20.2%749g

Water

1.2%44g

749 gvs44 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Frozen Sweet Potato, Unprepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.
Both Frozen Sweet Potato, Unprepared as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram Frozen Sweet PotatoVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: