Comparing Nutrients in 5 ounces Blanched AlmondsVS Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Sweet Potato Leaves

20%

71%

5 oz ▼

Macro Nutrients

Blanched Almondsvs Sweet Potato Leaves

29%836kcal

Energy

2.05%59.5kcal

836 kcalvs59.5 kcal

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

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76.7%74.4g

Fat

0.75%0.72g

74.4 gvs0.72 g

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

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17.5%5.6g

Saturated Fat

0.49%0.16g

5.6 gvs0.16 g

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

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0.35%0.006g

Omega 3

3.2%0.051g

0.006 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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20.4%26.5g

Carbohydrate

9.6%12.5g

26.5 gvs12.5 g

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

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9.05%6.56g

Sugars

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

6.56 gvsNA g

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

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0%0g

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 gvsNA g

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

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%0.043g

Glucose

0.043 gvsNA g

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

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%6.32g

Sucrose

6.32 gvsNA g

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

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37%14g

Fiber

19.8%7.5g

14 gvs7.5 g

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

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54%30.3g

Protein

6.3%3.53g

30.3 gvs3.53 g

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

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Vitamins

Blanched 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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22.6%0.27mg

Vitamin B1

18.4%0.22mg

Thiamine

0.27 mgvs0.22 mg

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

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77.5%1mg

Vitamin B2

37.6%0.49mg

Riboflavin

1 mgvs0.49 mg

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

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31%4.96mg

Vitamin B3

10%1.6mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs1.6 mg

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

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8.9%0.45mg

Vitamin B5

6.38%0.32mg

Pantothenic acid

0.45 mgvs0.32 mg

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

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12.5%0.16mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.16 mgvs0.27 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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17.4%69.5μg

Vitamin B9

Folates and Folic Acid

69.5 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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224%33.7mg

Vitamin E

Tocopherols and Tocotrienols

33.7 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

Blanched Almondsvs Sweet Potato Leaves

33.5%335mg

Calcium

11%111mg

335 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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58%4.65mg

Iron

17%1.37mg

4.65 mgvs1.37 mg

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

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90%380mg

Magnesium

23.6%99mg

380 mgvs99 mg

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

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113%2.6mg

Manganese

2.6 mgvsNA 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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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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27.5%934mg

Potassium

21%720mg

934 mgvs720 mg

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

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8.25%4.54μg

Selenium

2.3%1.28μg

4.54 μgvs1.28 μg

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

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1.8%27mg

Sodium

0.57%8.5mg

27 mgvs8.5 mg

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

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38.3%4.2mg

Zinc

4.2 mgvsNA mg

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

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0.17%6.4g

Water

3.33%123g

6.4 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 Blanched Almonds vs Sweet Potato Leaves:

Blanched Almonds have 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched 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 Blanched Almonds vs Sweet Potato Leaves:

Blanched Almonds have 3 times more Calcium, 3.4 times more Iron, 3.8 times more Magnesium, 5.9 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 3.2 times more Sodium than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 19.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds have 14 times more Energy, 103 times more Fat, 35.6 times more Saturated Fat, 64.4 times more Omega 6, 2.1 times more Carbohydrate, 1.9 times more Fiber and 8.6 times more Protein than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 9 times more Omega 3 than Blanched Almonds.
Both Blanched 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:

Blanched AlmondsVS Roasted AlmondsSweet Potato LeavesVS Roasted AlmondsBlanched AlmondsVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves

Compare Foods

Comparing Nutrients in 5 ounces Blanched AlmondsVS Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: