Comparing Nutrients in 5 ounces AlmondsVS Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Sweet Potato Leaves

20%

71%

5 oz ▼

Macro Nutrients

Almondsvs Sweet Potato Leaves

28.3%821kcal

Energy

2.05%59.5kcal

821 kcalvs59.5 kcal

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

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73%70.8g

Fat

0.75%0.72g

70.8 gvs0.72 g

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

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17%5.4g

Saturated Fat

0.49%0.16g

5.4 gvs0.16 g

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

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0.27%0.004g

Omega 3

3.2%0.051g

0.004 gvs0.051 g

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

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103%17.5g

Omega 6

1.6%0.27g

17.5 gvs0.27 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

9.6%12.5g

30.5 gvs12.5 g

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

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8.5%6.17g

Sugars

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

6.17 gvsNA 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

19.8%7.5g

17.7 gvs7.5 g

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

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53.5%30g

Protein

6.3%3.53g

30 gvs3.53 g

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

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Vitamins

Almondsvs Sweet Potato Leaves

0%0μg

Vitamin A

29.8%268μg

RAE, retinol activity equivalents

0 μgvs268 μg

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

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24.2%0.29mg

Vitamin B1

18.4%0.22mg

Thiamine

0.29 mgvs0.22 mg

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

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124%1.6mg

Vitamin B2

37.6%0.49mg

Riboflavin

1.6 mgvs0.49 mg

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

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32%5.13mg

Vitamin B3

10%1.6mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs1.6 mg

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

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13.4%0.67mg

Vitamin B5

6.38%0.32mg

Pantothenic acid

0.67 mgvs0.32 mg

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

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15%0.19mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.19 mgvs0.27 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

Folates and Folic Acid

62.4 μgvsNA 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

17.3%15.6mg

Ascorbic acid

0 mgvs15.6 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

Tocopherols and Tocotrienols

36.3 mgvsNA mg

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

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0%0μg

Vitamin K

357%428μg

Phytomenadione or phylloquinone

0 μgvs428 μg

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

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Minerals

Almondsvs Sweet Potato Leaves

38%381mg

Calcium

11%111mg

381 mgvs111 mg

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

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162%1.46mg

Copper

1.46 mgvsNA 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

17%1.37mg

5.26 mgvs1.37 mg

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

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91%383mg

Magnesium

23.6%99mg

383 mgvs99 mg

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

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134%3.1mg

Manganese

3.1 mgvsNA 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

16.4%115mg

682 mgvs115 mg

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

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30.6%1039mg

Potassium

21%720mg

1039 mgvs720 mg

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

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10.6%5.8μg

Selenium

2.3%1.28μg

5.8 μgvs1.28 μg

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

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0.094%1.4mg

Sodium

0.57%8.5mg

1.4 mgvs8.5 mg

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

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40.2%4.42mg

Zinc

4.42 mgvsNA mg

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

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0.17%6.25g

Water

3.33%123g

6.25 gvs123 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 Sweet Potato Leaves:

Almonds have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Sweet Potato Leaves:

Almonds have 3.4 times more Calcium, 3.8 times more Iron, 3.9 times more Magnesium, 5.9 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Selenium than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 19.7 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 13.8 times more Energy, 97.9 times more Fat, 34.3 times more Saturated Fat, 64.2 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Fiber and 8.5 times more Protein than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 12 times more Omega 3 than Almonds.
Both Almonds as well as Raw Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsSweet Potato LeavesVS Blanched AlmondsAlmondsVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: