Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Blanched Almonds

Weight per 500 calories

Frozen Sweet Potato

521g

Blanched Almonds

84.7g

Blanched Almonds have 6.1 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 500 calories - Frozen Sweet Potato or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.97%0.94g

Fat

46%44.5g

0.94 gvs44.5 g

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

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0.63%0.2g

Saturated Fat

10.5%3.35g

0.2 gvs3.35 g

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

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4.23%0.068g

Omega 3

0.21%0.003g

0.068 gvs0.003 g

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

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2.05%0.35g

Omega 6

61.6%10.5g

0.35 gvs10.5 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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89%116g

Carbohydrate

12%16g

116 gvs16 g

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

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Sugars

5.4%3.92g

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

NA gvs3.92 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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23.3%8.85g

Fiber

22%8.4g

8.85 gvs8.4 g

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

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16%8.9g

Protein

32.4%18g

8.9 gvs18 g

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

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Vitamins

Frozen Sweet Potatovs Blanched Almonds

300%2698μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2698 μgvs0 μg

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

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29%0.35mg

Vitamin B1

13.5%0.16mg

Thiamine

0.35 mgvs0.16 mg

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

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20.4%0.27mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.27 mgvs0.6 mg

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

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19.4%3.1mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs2.97 mg

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

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53.6%2.7mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

2.7 mgvs0.27 mg

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

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71%0.92mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.92 mgvs0.097 mg

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

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26%7.76μg

Vitamin B7

Biotin

7.76 μgvsNA μg

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

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27.3%109μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

109 μgvs41.5 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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77%69.3mg

Vitamin C

0%0mg

Ascorbic acid

69.3 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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Vitamin E

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Frozen Sweet Potatovs Blanched Almonds

19.3%193mg

Calcium

20%200mg

193 mgvs200 mg

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

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102%0.92mg

Copper

97%0.87mg

0.92 mgvs0.87 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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34.5%2.76mg

Iron

34.7%2.78mg

2.76 mgvs2.78 mg

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

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27.3%115mg

Magnesium

54%227mg

115 mgvs227 mg

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

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151%3.46mg

Manganese

67.6%1.56mg

3.46 mgvs1.56 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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33.5%234mg

Phosphorus

58.2%408mg

234 mgvs408 mg

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

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56%1901mg

Potassium

16.4%558mg

1901 mgvs558 mg

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

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5.7%3.13μg

Selenium

4.93%2.7μg

3.13 μgvs2.7 μg

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

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2.1%31.3mg

Sodium

1.07%16mg

31.3 mgvs16 mg

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

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14.7%1.6mg

Zinc

23%2.5mg

1.6 mgvs2.5 mg

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

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10.5%390g

Water

0.1%3.82g

390 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Frozen Sweet Potato vs Blanched Almonds:

Frozen Sweet Potato, Unprepared has 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.
While Blanched Almonds contain 2.3 times more Vitamin B2 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Blanched Almonds have similar amounts of Vitamin B3 per 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Sweet Potato vs Blanched Almonds:

Frozen Sweet Potato, Unprepared has 2.2 times more Manganese, 3.4 times more Potassium and 102.1 times more Water than Blanched Almonds.
While Blanched Almonds contain 2 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Blanched Almonds have similar amounts of Calcium, Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Sweet Potato, Unprepared has 7.3 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 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.
Both Frozen Sweet Potato, Unprepared and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoBlanched AlmondsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Sweet Potato or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: