Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Almonds

Weight per 300 calories

Frozen Sweet Potato

313g

Almonds

51.8g

Almonds have 6 times more energy per unit of mass than Frozen Sweet Potato, Unprepared, which is very high in comparison to other foods. Frozen Sweet Potato having average energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

0.58%0.56g

Fat

26.7%26g

0.56 gvs26 g

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

Find Vegetables rich in Fat

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 .

Find Vegetables rich in Saturated Fat

2.54%0.041g

Omega 3

0.097%0.002g

0.041 gvs0.002 g

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

Find Vegetables rich in Omega 3

1.23%0.21g

Omega 6

37.6%6.4g

0.21 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

53.4%69.4g

Carbohydrate

8.6%11g

69.4 gvs11 g

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

Find Vegetables rich in Carbohydrate

Sugars

3.1%2.25g

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

NA gvs2.25 g

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

Find Vegetables rich in Sugars

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]

NA gvs0.057 g

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

Find Vegetables rich in Fructose

Glucose

%0.088g

NA gvs0.088 g

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

Find Vegetables rich in Glucose

Sucrose

%2.05g

NA gvs2.05 g

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

Find Vegetables rich in Sucrose

14%5.3g

Fiber

17%6.48g

5.3 gvs6.48 g

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

Find Vegetables rich in Fiber

9.54%5.34g

Protein

19.6%11g

5.34 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

Frozen Sweet Potatovs Almonds

180%1619μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1619 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

17.4%0.21mg

Vitamin B1

8.85%0.11mg

Thiamine

0.21 mgvs0.11 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

12.3%0.16mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.16 mgvs0.59 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.87mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.87 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.6 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

42.5%0.55mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.55 mgvs0.071 mg

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

Find Vegetables rich in Vitamin B6

15.5%4.66μg

Vitamin B7

98%29.5μg

Biotin

4.66 μgvs29.5 μg

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

Find Vegetables rich in Vitamin B7

16.4%65.6μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

65.6 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

46%41.6mg

Vitamin C

0%0mg

Ascorbic acid

41.6 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Sweet Potatovs Almonds

11.6%116mg

Calcium

14%139mg

116 mgvs139 mg

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

Find Vegetables rich in Calcium

61.5%0.55mg

Copper

59.4%0.53mg

0.55 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

20.7%1.66mg

Iron

24%1.92mg

1.66 mgvs1.92 mg

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

Find Vegetables rich in Iron

16.4%68.8mg

Magnesium

33.3%140mg

68.8 mgvs140 mg

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

Find Vegetables rich in Magnesium

90%2.08mg

Manganese

49%1.13mg

2.08 mgvs1.13 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

20%141mg

Phosphorus

35.6%249mg

141 mgvs249 mg

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

Find Vegetables rich in Phosphorus

33.5%1141mg

Potassium

11%380mg

1141 mgvs380 mg

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

Find Vegetables rich in Potassium

3.4%1.88μg

Selenium

3.86%2.12μg

1.88 μgvs2.12 μg

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

Find Vegetables rich in Selenium

1.25%18.8mg

Sodium

0.035%0.52mg

18.8 mgvs0.52 mg

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

Find Vegetables rich in Sodium

8.8%0.97mg

Zinc

14.7%1.6mg

0.97 mgvs1.6 mg

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

Find Vegetables rich in Zinc

6.33%234g

Water

0.062%2.3g

234 gvs2.3 g

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

Find Vegetables rich in Water

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

Frozen Sweet Potato, Unprepared has more Vitamin A, 2 times more Vitamin B1, 6.6 times more Vitamin B5, 7.8 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 3.7 times more Vitamin B2 and 6.3 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Frozen Sweet Potato, Unprepared has 1.8 times more Manganese, 3 times more Potassium and 102.4 times more Water than Almonds.
While Almonds contain 2 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Zinc than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Almonds have similar amounts of Calcium, Copper, Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Sweet Potato, Unprepared has 6.2 times more Carbohydrate than Almonds.
While Almonds contain 46 times more Fat, 16.2 times more Saturated Fat, 30.5 times more Omega 6 and 2.1 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoAlmondsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: