Comparing Nutrients in 1 kilogram Frozen Sweet PotatoVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Blanched Almonds

14%

75%

11%

1 kg ▼

Macro Nutrients

Frozen Sweet Potatovs Blanched Almonds

33%960kcal

Energy

203%5900kcal

960 kcalvs5900 kcal

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

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1.86%1.8g

Fat

541%525g

1.8 gvs525 g

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

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1.2%0.39g

Saturated Fat

124%39.5g

0.39 gvs39.5 g

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

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8.13%0.13g

Omega 3

2.5%0.04g

0.13 gvs0.04 g

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

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3.94%0.67g

Omega 6

727%124g

0.67 gvs124 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

144%187g

222 gvs187 g

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

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Sugars

64%46.3g

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

NA gvs46.3 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.3g

NA gvs0.3 g

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

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Sucrose

%44.6g

NA gvs44.6 g

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

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44.7%17g

Fiber

261%99g

17 gvs99 g

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

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30.5%17g

Protein

382%214g

17 gvs214 g

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

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Vitamins

Frozen Sweet Potatovs Blanched 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

159%1.9mg

Thiamine

0.67 mgvs1.9 mg

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

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39.2%0.51mg

Vitamin B2

547%7.1mg

Riboflavin

0.51 mgvs7.1 mg

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

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37.3%5.97mg

Vitamin B3

219%35mg

Niacin, nicotinic acid, niacinamide

5.97 mgvs35 mg

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

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103%5.15mg

Vitamin B5

62.8%3.14mg

Pantothenic acid

5.15 mgvs3.14 mg

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

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136%1.77mg

Vitamin B6

88.5%1.15mg

Pyridoxine

1.77 mgvs1.15 mg

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

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49.7%15μg

Vitamin B7

Biotin

15 μgvsNA μg

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

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52.5%210μg

Vitamin B9

123%490μg

Folates and Folic Acid

210 μgvs490 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

1583%238mg

Tocopherols and Tocotrienols

NA mgvs238 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 Blanched Almonds

37%370mg

Calcium

236%2360mg

370 mgvs2360 mg

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

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197%1.77mg

Copper

1141%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

410%32.8mg

5.3 mgvs32.8 mg

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

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52.4%220mg

Magnesium

638%2680mg

220 mgvs2680 mg

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

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289%6.65mg

Manganese

798%18.4mg

6.65 mgvs18.4 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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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

194%6590mg

3650 mgvs6590 mg

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

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11%6μg

Selenium

58%32μg

6 μgvs32 μg

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

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4%60mg

Sodium

12.7%190mg

60 mgvs190 mg

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

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28%3.1mg

Zinc

270%29.7mg

3.1 mgvs29.7 mg

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

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20.2%749g

Water

1.2%45g

749 gvs45 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 Blanched Almonds:

Frozen Sweet Potato, Unprepared has more Vitamin A, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 2.9 times more Vitamin B1, 13.9 times more Vitamin B2, 5.9 times more Vitamin B3 and 2.3 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Sweet Potato vs Blanched Almonds:

Frozen Sweet Potato, Unprepared has 16.6 times more Water than Blanched Almonds.
While Blanched Almonds contain 6.4 times more Calcium, 5.8 times more Copper, 6.2 times more Iron, 12.2 times more Magnesium, 2.8 times more Manganese, 10.7 times more Phosphorus, 1.8 times more Potassium, 5.3 times more Selenium, 3.2 times more Sodium and 9.6 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

Blanched Almonds contain 6.1 times more Energy, 291.8 times more Fat, 101.4 times more Saturated Fat, 184.6 times more Omega 6, 5.8 times more Fiber and 12.5 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Blanched Almonds have similar amounts of Carbohydrate per 1 kg.
Both Frozen Sweet Potato, Unprepared as well as Blanched 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 PotatoBlanched AlmondsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 1 kilogram Frozen Sweet PotatoVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: