Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Almonds

Weight per 300 calories

Boiled Sweet Potato no Skin

395g

Almonds

51.8g

Almonds have 7.6 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is very high in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Almonds

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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0.57%0.55g

Fat

26.7%26g

0.55 gvs26 g

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

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0.38%0.12g

Saturated Fat

6.16%1.97g

0.12 gvs1.97 g

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

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0%0g

Omega 3

0.097%0.002g

0 gvs0.002 g

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

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1.4%0.24g

Omega 6

37.6%6.4g

0.24 gvs6.4 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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54%70g

Carbohydrate

8.6%11g

70 gvs11 g

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

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31.3%22.7g

Sugars

3.1%2.25g

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

22.7 gvs2.25 g

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

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2.34%1.7g

Fructose

0.079%0.057g

≤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]

1.7 gvs0.057 g

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

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%2.13g

Glucose

%0.088g

2.13 gvs0.088 g

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

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%5.64g

Sucrose

%2.05g

5.64 gvs2.05 g

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

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26%9.87g

Fiber

17%6.48g

9.87 gvs6.48 g

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

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9.66%5.4g

Protein

19.6%11g

5.4 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Sweet Potato no Skinvs Almonds

345%3107μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3107 μgvs0 μg

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

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18.4%0.22mg

Vitamin B1

8.85%0.11mg

Thiamine

0.22 mgvs0.11 mg

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

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14.3%0.19mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.19 mgvs0.59 mg

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

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13.3%2.12mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs1.87 mg

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

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46%2.3mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

2.3 mgvs0.24 mg

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

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50%0.65mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.65 mgvs0.071 mg

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

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18%5.45μg

Vitamin B7

98%29.5μg

Biotin

5.45 μgvs29.5 μg

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

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5.92%23.7μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

23.7 μgvs22.8 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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56%50.5mg

Vitamin C

0%0mg

Ascorbic acid

50.5 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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24.7%3.7mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

3.7 mgvs13.3 mg

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

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6.9%8.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.3 μgvs0 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Almonds

10.7%107mg

Calcium

14%139mg

107 mgvs139 mg

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

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41.2%0.37mg

Copper

59.4%0.53mg

0.37 mgvs0.53 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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35.5%2.84mg

Iron

24%1.92mg

2.84 mgvs1.92 mg

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

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17%71mg

Magnesium

33.3%140mg

71 mgvs140 mg

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

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45.7%1.05mg

Manganese

49%1.13mg

1.05 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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18%126mg

Phosphorus

35.6%249mg

126 mgvs249 mg

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

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26.7%908mg

Potassium

11%380mg

908 mgvs380 mg

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

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1.44%0.79μg

Selenium

3.86%2.12μg

0.79 μgvs2.12 μg

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

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7.1%107mg

Sodium

0.035%0.52mg

107 mgvs0.52 mg

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

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7.18%0.79mg

Zinc

14.7%1.6mg

0.79 mgvs1.6 mg

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

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8.55%316g

Water

0.062%2.3g

316 gvs2.3 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 Boiled Sweet Potato no Skin vs Almonds:

Boiled Sweet Potato without Skin has more Vitamin A, 2.1 times more Vitamin B1, 9.4 times more Vitamin B5, 9.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 3.2 times more Vitamin B2, 5.4 times more Vitamin B7 and 3.6 times more Vitamin E than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Boiled Sweet Potato without Skin as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sweet Potato no Skin vs Almonds:

Boiled Sweet Potato without Skin has 1.5 times more Iron, 2.4 times more Potassium, 205.7 times more Sodium and 138.4 times more Water than Almonds.
While Almonds contain 1.3 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 2.7 times more Selenium and 2 times more Zinc than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Sweet Potato without Skin has 6.3 times more Carbohydrate, 10.1 times more Sugars and 1.5 times more Fiber than Almonds.
While Almonds contain 46.8 times more Fat, 16.1 times more Saturated Fat, 26.5 times more Omega 6 and 2 times more Protein than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Almonds have similar amounts of Energy per 300 kcal.
Both Boiled Sweet Potato without Skin as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackAlmondsVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: