Comparing Nutrients in 500 calories Sweet PotatoVS Blanched Almonds

Weight per 500 calories

Sweet Potato

581g

Blanched Almonds

84.7g

Blanched Almonds have 6.9 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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

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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0.3%0.29g

Fat

46%44.5g

0.29 gvs44.5 g

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

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0.33%0.1g

Saturated Fat

10.5%3.35g

0.1 gvs3.35 g

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

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0.36%0.006g

Omega 3

0.21%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

61.6%10.5g

0.076 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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90%117g

Carbohydrate

12%16g

117 gvs16 g

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

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33.5%24.3g

Sugars

5.4%3.92g

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

24.3 gvs3.92 g

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

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5.6%4.07g

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]

4.07 gvs0 g

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

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%5.6g

Glucose

%0.025g

5.6 gvs0.025 g

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

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%14.7g

Sucrose

%3.78g

14.7 gvs3.78 g

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

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46%17.4g

Fiber

22%8.4g

17.4 gvs8.4 g

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

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16.3%9.13g

Protein

32.4%18g

9.13 gvs18 g

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

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Vitamins

Sweet Potatovs Blanched 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

13.5%0.16mg

Thiamine

0.45 mgvs0.16 mg

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

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27.3%0.35mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.35 mgvs0.6 mg

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

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20.2%3.24mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

3.24 mgvs2.97 mg

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

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93%4.65mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

4.65 mgvs0.27 mg

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

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93%1.2mg

Vitamin B6

7.5%0.097mg

Pyridoxine

1.2 mgvs0.097 mg

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

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34%10μg

Vitamin B7

Biotin

10 μgvsNA μg

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

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16%64μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

64 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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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

134%20mg

Tocopherols and Tocotrienols

1.5 mgvs20 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 Blanched Almonds

17.4%174mg

Calcium

20%200mg

174 mgvs200 mg

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

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98%0.88mg

Copper

97%0.87mg

0.88 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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44.3%3.55mg

Iron

34.7%2.78mg

3.55 mgvs2.78 mg

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

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34.6%145mg

Magnesium

54%227mg

145 mgvs227 mg

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

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65.2%1.5mg

Manganese

67.6%1.56mg

1.5 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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39%273mg

Phosphorus

58.2%408mg

273 mgvs408 mg

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

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57.6%1959mg

Potassium

16.4%558mg

1959 mgvs558 mg

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

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6.34%3.5μg

Selenium

4.93%2.7μg

3.5 μgvs2.7 μg

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

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21.3%320mg

Sodium

1.07%16mg

320 mgvs16 mg

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

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16%1.74mg

Zinc

23%2.5mg

1.74 mgvs2.5 mg

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

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12%449g

Water

0.1%3.82g

449 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 Sweet Potato vs Blanched Almonds:

Raw Sweet Potato has more Vitamin A, 2.8 times more Vitamin B1, 17.5 times more Vitamin B5, 12.5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Vitamin B2 and 13.3 times more Vitamin E than Raw Sweet Potato.
Both Raw Sweet Potato and Blanched Almonds have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Sweet Potato as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Sweet Potato has 1.3 times more Iron, 3.5 times more Potassium, 1.3 times more Selenium, 19.9 times more Sodium and 117.6 times more Water than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Raw Sweet Potato.
Both Raw Sweet Potato and Blanched Almonds have similar amounts of Calcium, Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sweet Potato has 7.4 times more Carbohydrate, 6.2 times more Sugars, more Fructose and 2.1 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 153.1 times more Fat, 32 times more Saturated Fat, 138.6 times more Omega 6 and 2 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Raw Sweet Potato as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweet PotatoVS Baked Sweet PotatoBlanched AlmondsVS Baked Sweet PotatoSweet PotatoVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Sweet PotatoVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: