Comparing Nutrients in 1 pound Blanched AlmondsVS Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Frozen Sweet Potato

91%

1 lb ▼

Macro Nutrients

Blanched Almondsvs Frozen Sweet Potato

92%2676kcal

Energy

15%435kcal

2676 kcalvs435 kcal

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

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246%238g

Fat

0.84%0.82g

238 gvs0.82 g

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

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56%18g

Saturated Fat

0.55%0.18g

18 gvs0.18 g

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

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1.13%0.018g

Omega 3

3.7%0.059g

0.018 gvs0.059 g

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

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330%56g

Omega 6

1.8%0.3g

56 gvs0.3 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%84.7g

Carbohydrate

77.5%101g

84.7 gvs101 g

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

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29%21g

Sugars

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

21 gvsNA g

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

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0%0g

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 gvsNA g

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

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%0.14g

Glucose

0.14 gvsNA g

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

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%20.2g

Sucrose

20.2 gvsNA g

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

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118%45g

Fiber

20.3%7.7g

45 gvs7.7 g

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

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173%97g

Protein

14%7.76g

97 gvs7.76 g

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

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Vitamins

Blanched Almondsvs Frozen Sweet Potato

0%0μg

Vitamin A

261%2350μg

RAE, retinol activity equivalents

0 μgvs2350 μg

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

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72%0.87mg

Vitamin B1

25.3%0.3mg

Thiamine

0.87 mgvs0.3 mg

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

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248%3.23mg

Vitamin B2

17.8%0.23mg

Riboflavin

3.23 mgvs0.23 mg

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

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99%16mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

16 mgvs2.7 mg

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

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28.5%1.42mg

Vitamin B5

46.7%2.34mg

Pantothenic acid

1.42 mgvs2.34 mg

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

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40%0.52mg

Vitamin B6

61.8%0.8mg

Pyridoxine

0.52 mgvs0.8 mg

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

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Vitamin B7

22.5%6.76μg

Biotin

NA μgvs6.76 μg

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

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55.6%222μg

Vitamin B9

24%95μg

Folates and Folic Acid

222 μgvs95 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

67%60.3mg

Ascorbic acid

0 mgvs60.3 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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718%108mg

Vitamin E

Tocopherols and Tocotrienols

108 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Blanched Almondsvs Frozen Sweet Potato

107%1070mg

Calcium

16.8%168mg

1070 mgvs168 mg

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

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518%4.66mg

Copper

89.2%0.8mg

4.66 mgvs0.8 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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186%15mg

Iron

30%2.4mg

15 mgvs2.4 mg

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

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289%1216mg

Magnesium

23.8%100mg

1216 mgvs100 mg

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

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362%8.32mg

Manganese

131%3mg

8.32 mgvs3 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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312%2182mg

Phosphorus

29%204mg

2182 mgvs204 mg

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

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88%2989mg

Potassium

48.7%1656mg

2989 mgvs1656 mg

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

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26.4%14.5μg

Selenium

4.95%2.72μg

14.5 μgvs2.72 μg

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

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5.75%86mg

Sodium

1.8%27.2mg

86 mgvs27.2 mg

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

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122%13.5mg

Zinc

12.8%1.4mg

13.5 mgvs1.4 mg

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

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0.55%20.5g

Water

9.2%340g

20.5 gvs340 g

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

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Lets compare vitamin content per 1 pound of Blanched Almonds vs Frozen Sweet Potato:

Blanched Almonds have 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.
While Frozen Sweet Potato, Unprepared contains more Vitamin A, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Blanched Almonds have 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.
While Frozen Sweet Potato, Unprepared contains 16.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

Blanched Almonds have 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 Blanched Almonds and Frozen Sweet Potato, Unprepared have similar amounts of Carbohydrate per 1 lb.
Both Blanched Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Blanched AlmondsVS Roasted AlmondsFrozen Sweet PotatoVS Roasted AlmondsBlanched AlmondsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Baked Frozen Sweet Potato

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Comparing Nutrients in 1 pound Blanched AlmondsVS Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: