Comparing Nutrients in 5 ounces AlmondsVS Baked Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Baked Frozen Sweet Potato

92%

5 oz ▼

Macro Nutrients

Almondsvs Baked Frozen Sweet Potato

28.3%821kcal

Energy

4.9%142kcal

821 kcalvs142 kcal

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

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73%70.8g

Fat

0.18%0.17g

70.8 gvs0.17 g

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

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17%5.4g

Saturated Fat

0.11%0.035g

5.4 gvs0.035 g

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

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0.27%0.004g

Omega 3

0.62%0.01g

0.004 gvs0.01 g

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

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103%17.5g

Omega 6

0.35%0.06g

17.5 gvs0.06 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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23.5%30.5g

Carbohydrate

25.5%33g

30.5 gvs33 g

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

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8.5%6.17g

Sugars

18%13g

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

6.17 gvs13 g

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

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0.22%0.16g

Fructose

≤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]

0.16 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%5.6g

Sucrose

5.6 gvsNA g

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

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46.6%17.7g

Fiber

6.7%2.55g

17.7 gvs2.55 g

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

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53.5%30g

Protein

4.33%2.42g

30 gvs2.42 g

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

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Vitamins

Almondsvs Baked Frozen Sweet Potato

0%0μg

Vitamin A

164%1478μg

RAE, retinol activity equivalents

0 μgvs1478 μg

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

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24.2%0.29mg

Vitamin B1

7.8%0.094mg

Thiamine

0.29 mgvs0.094 mg

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

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124%1.6mg

Vitamin B2

6.1%0.079mg

Riboflavin

1.6 mgvs0.079 mg

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

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32%5.13mg

Vitamin B3

4.9%0.79mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs0.79 mg

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

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13.4%0.67mg

Vitamin B5

16%0.79mg

Pantothenic acid

0.67 mgvs0.79 mg

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

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15%0.19mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.19 mgvs0.26 mg

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

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269%80.8μg

Vitamin B7

7.37%2.2μg

Biotin

80.8 μgvs2.2 μg

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

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15.6%62.4μg

Vitamin B9

7.8%31μg

Folates and Folic Acid

62.4 μgvs31 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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0%0mg

Vitamin C

14.3%13mg

Ascorbic acid

0 mgvs13 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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242%36.3mg

Vitamin E

7.28%1.1mg

Tocopherols and Tocotrienols

36.3 mgvs1.1 mg

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

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0%0μg

Vitamin K

2.95%3.54μg

Phytomenadione or phylloquinone

0 μgvs3.54 μg

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

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Minerals

Almondsvs Baked Frozen Sweet Potato

38%381mg

Calcium

4.96%49.6mg

381 mgvs49.6 mg

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

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162%1.46mg

Copper

29%0.26mg

1.46 mgvs0.26 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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65.7%5.26mg

Iron

9.57%0.77mg

5.26 mgvs0.77 mg

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

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91%383mg

Magnesium

7.1%29.8mg

383 mgvs29.8 mg

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

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134%3.1mg

Manganese

41%0.94mg

3.1 mgvs0.94 mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

8.9%62.4mg

682 mgvs62.4 mg

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

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30.6%1039mg

Potassium

15.7%534mg

1039 mgvs534 mg

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

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10.6%5.8μg

Selenium

1.55%0.85μg

5.8 μgvs0.85 μg

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

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0.094%1.4mg

Sodium

0.76%11.3mg

1.4 mgvs11.3 mg

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

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40.2%4.42mg

Zinc

3.87%0.43mg

4.42 mgvs0.43 mg

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

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0.17%6.25g

Water

2.82%104g

6.25 gvs104 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs Baked Frozen Sweet Potato:

Almonds have 3.1 times more Vitamin B1, 20.3 times more Vitamin B2, 6.5 times more Vitamin B3, 36.5 times more Vitamin B7, 2 times more Vitamin B9 and 33.3 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B5 per 5 oz.
Both Almonds as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Baked Frozen Sweet Potato:

Almonds have 7.7 times more Calcium, 5.6 times more Copper, 6.9 times more Iron, 12.9 times more Magnesium, 3.3 times more Manganese, 10.9 times more Phosphorus, 1.9 times more Potassium, 6.8 times more Selenium and 10.4 times more Zinc than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 16.7 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 5.8 times more Energy, 416.1 times more Fat, 152.1 times more Saturated Fat, 293.4 times more Omega 6, 6.9 times more Fiber and 12.4 times more Protein than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 2.1 times more Sugars than Almonds.
Both Almonds and Baked Frozen Sweet Potato no Salt have similar amounts of Carbohydrate per 5 oz.
Both Almonds as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsBaked Frozen Sweet PotatoVS Blanched AlmondsAlmondsVS TaroBaked Frozen Sweet PotatoVS Taro

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Baked Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: