Comparing Nutrients in 300 calories Blanched AlmondsVS Sweet Potato Leaves

Weight per 300 calories

Blanched Almonds

50.8g

Sweet Potato Leaves

714g

Blanched Almonds have 14 times more energy per 100g than Sweet Potato Leaves. It has very high energy density when compared to other foods. Raw Sweet Potato Leaves having low energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Sweet Potato Leaves

20%

71%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Sweet Potato Leaves

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

3.76%3.64g

26.7 gvs3.64 g

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

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6.3%2g

Saturated Fat

2.48%0.79g

2 gvs0.79 g

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

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0.13%0.002g

Omega 3

16%0.26g

0.002 gvs0.26 g

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

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37%6.3g

Omega 6

8.07%1.37g

6.3 gvs1.37 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

48.5%63g

9.5 gvs63 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

100%38g

5.03 gvs38 g

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

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19.4%11g

Protein

31.8%17.8g

11 gvs17.8 g

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

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Vitamins

Blanched Almondsvs Sweet Potato Leaves

0%0μg

Vitamin A

150%1350μg

RAE, retinol activity equivalents

0 μgvs1350 μg

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

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8.1%0.097mg

Vitamin B1

93%1.1mg

Thiamine

0.097 mgvs1.1 mg

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

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28%0.36mg

Vitamin B2

190%2.46mg

Riboflavin

0.36 mgvs2.46 mg

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

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11%1.78mg

Vitamin B3

50.4%8.07mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs8.07 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

104%1.36mg

Pyridoxine

0.058 mgvs1.36 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.23%25μg

Vitamin B9

Folates and Folic Acid

25 μgvsNA 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

87.3%78.6mg

Ascorbic acid

0 mgvs78.6 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

1799%2159μg

Phytomenadione or phylloquinone

0 μgvs2159 μg

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

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Minerals

Blanched Almondsvs Sweet Potato Leaves

12%120mg

Calcium

55.7%557mg

120 mgvs557 mg

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

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58%0.52mg

Copper

0.52 mgvsNA 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

86.6%6.93mg

1.67 mgvs6.93 mg

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

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32.4%136mg

Magnesium

119%500mg

136 mgvs500 mg

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

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40.6%0.93mg

Manganese

0.93 mgvsNA 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

82.7%579mg

245 mgvs579 mg

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

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9.86%335mg

Potassium

107%3629mg

335 mgvs3629 mg

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

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2.96%1.63μg

Selenium

11.7%6.43μg

1.63 μgvs6.43 μg

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

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0.64%9.66mg

Sodium

2.86%43mg

9.66 mgvs43 mg

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

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13.7%1.5mg

Zinc

1.5 mgvsNA mg

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

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0.062%2.3g

Water

16.8%620g

2.3 gvs620 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 Sweet Potato Leaves:

Raw Sweet Potato Leaves contain more Vitamin A, 11.5 times more Vitamin B1, 6.8 times more Vitamin B2, 4.5 times more Vitamin B3, 10.1 times more Vitamin B5, 23.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Sweet Potato Leaves contain 4.6 times more Calcium, 4.2 times more Iron, 3.7 times more Magnesium, 2.4 times more Phosphorus, 10.8 times more Potassium, 4 times more Selenium and 270.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 7.3 times more Fat, 2.5 times more Saturated Fat and 4.6 times more Omega 6 than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 126.4 times more Omega 3, 6.6 times more Carbohydrate, 7.5 times more Fiber and 1.6 times more Protein than Blanched Almonds.
Both Blanched Almonds and Raw Sweet Potato Leaves have similar amounts of Energy per 300 kcal.
Both Blanched Almonds as well as Raw Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsSweet Potato LeavesVS Roasted AlmondsBlanched AlmondsVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Sweet Potato Leaves

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: