Comparing Nutrients in 300 calories Blanched AlmondsVS Frozen Sweet Potato

Weight per 300 calories

Blanched Almonds

50.8g

Frozen Sweet Potato

313g

Blanched Almonds have 6.1 times more energy per 100g than Frozen Sweet Potato. It has very high energy density when compared to other foods. Frozen Sweet Potato, Unprepared having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Frozen Sweet Potato?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Frozen Sweet Potato

91%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Frozen Sweet Potato

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.5%26.7g

Fat

0.58%0.56g

26.7 gvs0.56 g

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

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6.3%2g

Saturated Fat

0.38%0.12g

2 gvs0.12 g

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

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0.13%0.002g

Omega 3

2.54%0.041g

0.002 gvs0.041 g

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

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37%6.3g

Omega 6

1.23%0.21g

6.3 gvs0.21 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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7.3%9.5g

Carbohydrate

53.4%69.4g

9.5 gvs69.4 g

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

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3.25%2.35g

Sugars

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

2.35 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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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

14%5.3g

5.03 gvs5.3 g

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

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19.4%11g

Protein

9.54%5.34g

11 gvs5.34 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

180%1619μg

RAE, retinol activity equivalents

0 μgvs1619 μg

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

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8.1%0.097mg

Vitamin B1

17.4%0.21mg

Thiamine

0.097 mgvs0.21 mg

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

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28%0.36mg

Vitamin B2

12.3%0.16mg

Riboflavin

0.36 mgvs0.16 mg

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

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11%1.78mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs1.87 mg

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

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3.2%0.16mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.16 mgvs1.6 mg

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

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4.5%0.058mg

Vitamin B6

42.5%0.55mg

Pyridoxine

0.058 mgvs0.55 mg

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

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Vitamin B7

15.5%4.66μg

Biotin

NA μgvs4.66 μg

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

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6.23%25μg

Vitamin B9

16.4%65.6μg

Folates and Folic Acid

25 μgvs65.6 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

46%41.6mg

Ascorbic acid

0 mgvs41.6 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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80.5%12mg

Vitamin E

Tocopherols and Tocotrienols

12 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

12%120mg

Calcium

11.6%116mg

120 mgvs116 mg

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

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58%0.52mg

Copper

61.5%0.55mg

0.52 mgvs0.55 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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21%1.67mg

Iron

20.7%1.66mg

1.67 mgvs1.66 mg

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

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32.4%136mg

Magnesium

16.4%68.8mg

136 mgvs68.8 mg

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

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40.6%0.93mg

Manganese

90%2.08mg

0.93 mgvs2.08 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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35%245mg

Phosphorus

20%141mg

245 mgvs141 mg

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

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9.86%335mg

Potassium

33.5%1141mg

335 mgvs1141 mg

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

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2.96%1.63μg

Selenium

3.4%1.88μg

1.63 μgvs1.88 μg

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

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0.64%9.66mg

Sodium

1.25%18.8mg

9.66 mgvs18.8 mg

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

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13.7%1.5mg

Zinc

8.8%0.97mg

1.5 mgvs0.97 mg

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

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0.062%2.3g

Water

6.33%234g

2.3 gvs234 g

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

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Lets compare vitamin content per 300 calories of Blanched Almonds vs Frozen Sweet Potato:

Blanched Almonds have 2.3 times more Vitamin B2 than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains more Vitamin A, 2.2 times more Vitamin B1, 10.1 times more Vitamin B5, 9.5 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B3 per 300 kcal.
Both Blanched Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Frozen Sweet Potato:

Blanched Almonds have 2 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 2.2 times more Manganese, 3.4 times more Potassium and 102.1 times more Water than Blanched Almonds.
Both Blanched Almonds and Frozen Sweet Potato, Unprepared have similar amounts of Calcium, Copper, Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 47.5 times more Fat, 16.5 times more Saturated Fat, 30 times more Omega 6 and 2 times more Protein than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 7.3 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Frozen Sweet Potato, Unprepared have similar amounts of Energy and Fiber per 300 kcal.
Both Blanched Almonds as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Frozen Sweet Potato

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Frozen Sweet Potato?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: