Comparing Nutrients in 500 calories Sweet PotatoVS Almonds

Weight per 500 calories

Sweet Potato

581g

Almonds

86.4g

Almonds have 6.7 times more energy per unit of mass than Raw Sweet Potato, which is very high in comparison to other foods. Sweet Potato having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Sweet Potatovs 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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0.3%0.29g

Fat

44.5%43g

0.29 gvs43 g

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

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0.33%0.1g

Saturated Fat

10.3%3.3g

0.1 gvs3.3 g

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

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0.36%0.006g

Omega 3

0.16%0.003g

0.006 gvs0.003 g

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

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0.44%0.076g

Omega 6

62.6%10.6g

0.076 gvs10.6 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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90%117g

Carbohydrate

14.3%18.6g

117 gvs18.6 g

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

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33.5%24.3g

Sugars

5.2%3.76g

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

24.3 gvs3.76 g

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

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5.6%4.07g

Fructose

0.13%0.095g

≤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]

4.07 gvs0.095 g

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

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%5.6g

Glucose

%0.15g

5.6 gvs0.15 g

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

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%14.7g

Sucrose

%3.4g

14.7 gvs3.4 g

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

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46%17.4g

Fiber

28.4%10.8g

17.4 gvs10.8 g

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

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16.3%9.13g

Protein

32.6%18.3g

9.13 gvs18.3 g

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

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Vitamins

Sweet Potatovs Almonds

458%4122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4122 μgvs0 μg

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

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37.8%0.45mg

Vitamin B1

14.8%0.18mg

Thiamine

0.45 mgvs0.18 mg

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

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27.3%0.35mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.35 mgvs0.98 mg

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

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20.2%3.24mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

3.24 mgvs3.12 mg

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

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93%4.65mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

4.65 mgvs0.41 mg

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

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93%1.2mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.2 mgvs0.12 mg

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

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34%10μg

Vitamin B7

164%49.2μg

Biotin

10 μgvs49.2 μg

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

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16%64μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

64 μgvs38 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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15.5%14mg

Vitamin C

0%0mg

Ascorbic acid

14 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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10%1.5mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

1.5 mgvs22 mg

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

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8.72%10.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10.5 μgvs0 μg

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

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Minerals

Sweet Potatovs Almonds

17.4%174mg

Calcium

23.2%232mg

174 mgvs232 mg

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

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98%0.88mg

Copper

99%0.89mg

0.88 mgvs0.89 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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44.3%3.55mg

Iron

40%3.2mg

3.55 mgvs3.2 mg

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

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34.6%145mg

Magnesium

55.5%233mg

145 mgvs233 mg

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

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65.2%1.5mg

Manganese

82%1.9mg

1.5 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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39%273mg

Phosphorus

59.3%415mg

273 mgvs415 mg

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

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57.6%1959mg

Potassium

18.6%633mg

1959 mgvs633 mg

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

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6.34%3.5μg

Selenium

6.44%3.54μg

3.5 μgvs3.54 μg

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

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21.3%320mg

Sodium

0.058%0.86mg

320 mgvs0.86 mg

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

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16%1.74mg

Zinc

24.5%2.7mg

1.74 mgvs2.7 mg

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

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12%449g

Water

0.1%3.8g

449 gvs3.8 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 Sweet Potato vs Almonds:

Raw Sweet Potato has more Vitamin A, 2.6 times more Vitamin B1, 11.4 times more Vitamin B5, 10.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2.8 times more Vitamin B2, 4.8 times more Vitamin B7 and 14.6 times more Vitamin E than Raw Sweet Potato.
Both Raw Sweet Potato and Almonds have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Sweet Potato as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Potato vs Almonds:

Raw Sweet Potato has 3.1 times more Potassium, 370.3 times more Sodium and 118 times more Water than Almonds.
While Almonds contain 1.3 times more Calcium, 1.6 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Raw Sweet Potato.
Both Raw Sweet Potato and Almonds have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sweet Potato has 6.3 times more Carbohydrate, 6.5 times more Sugars, 42.8 times more Fructose and 1.6 times more Fiber than Almonds.
While Almonds contain 148.3 times more Fat, 31.4 times more Saturated Fat, 140.8 times more Omega 6 and 2 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Almonds have similar amounts of Energy per 500 kcal.
Both Raw Sweet Potato as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweet PotatoVS Baked Sweet PotatoAlmondsVS Baked Sweet PotatoSweet PotatoVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Sweet PotatoVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: