Comparing Nutrients in 5 ounces Baked Sweet PotatoVS Almonds

Macros Ratio

Protein Fat Carbs

Baked Sweet Potato

90%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Baked Sweet Potatovs Almonds

4.4%128kcal

Energy

28.3%821kcal

128 kcalvs821 kcal

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

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0.22%0.21g

Fat

73%70.8g

0.21 gvs70.8 g

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

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0.23%0.074g

Saturated Fat

17%5.4g

0.074 gvs5.4 g

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

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0.53%0.009g

Omega 3

0.27%0.004g

0.009 gvs0.004 g

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

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0.75%0.13g

Omega 6

103%17.5g

0.13 gvs17.5 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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22.6%29.4g

Carbohydrate

23.5%30.5g

29.4 gvs30.5 g

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

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12.7%9.2g

Sugars

8.5%6.17g

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

9.2 gvs6.17 g

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

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0.98%0.71g

Fructose

0.22%0.16g

≤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]

0.71 gvs0.16 g

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

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%0.81g

Glucose

%0.24g

0.81 gvs0.24 g

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

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%3.23g

Sucrose

%5.6g

3.23 gvs5.6 g

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

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12.3%4.68g

Fiber

46.6%17.7g

4.68 gvs17.7 g

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

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5.1%2.85g

Protein

53.5%30g

2.85 gvs30 g

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

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Vitamins

Baked Sweet Potatovs Almonds

151%1362μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1362 μgvs0 μg

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

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12.6%0.15mg

Vitamin B1

24.2%0.29mg

Thiamine

0.15 mgvs0.29 mg

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

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11.6%0.15mg

Vitamin B2

124%1.6mg

Riboflavin

0.15 mgvs1.6 mg

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

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13%2.1mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs5.13 mg

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

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25%1.25mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

1.25 mgvs0.67 mg

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

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31%0.41mg

Vitamin B6

15%0.19mg

Pyridoxine

0.41 mgvs0.19 mg

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

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11.3%3.4μg

Vitamin B7

269%80.8μg

Biotin

3.4 μgvs80.8 μg

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

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2.13%8.5μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

8.5 μgvs62.4 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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31%27.8mg

Vitamin C

0%0mg

Ascorbic acid

27.8 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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6.7%1mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

1 mgvs36.3 mg

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

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2.7%3.26μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.26 μgvs0 μg

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

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Minerals

Baked Sweet Potatovs Almonds

5.4%54mg

Calcium

38%381mg

54 mgvs381 mg

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

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25.4%0.23mg

Copper

162%1.46mg

0.23 mgvs1.46 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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12.2%0.98mg

Iron

65.7%5.26mg

0.98 mgvs5.26 mg

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

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9.1%38.3mg

Magnesium

91%383mg

38.3 mgvs383 mg

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

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30.6%0.7mg

Manganese

134%3.1mg

0.7 mgvs3.1 mg

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

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Molybdenum

143%64.2μg

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

NA μgvs64.2 μg

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

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11%76.5mg

Phosphorus

97%682mg

76.5 mgvs682 mg

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

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20%673mg

Potassium

30.6%1039mg

673 mgvs1039 mg

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

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0.52%0.28μg

Selenium

10.6%5.8μg

0.28 μgvs5.8 μg

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

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3.4%51mg

Sodium

0.094%1.4mg

51 mgvs1.4 mg

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

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4.12%0.45mg

Zinc

40.2%4.42mg

0.45 mgvs4.42 mg

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

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2.9%107g

Water

0.17%6.25g

107 gvs6.25 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 Baked Sweet Potato vs Almonds:

Sweet Potato Baked in skin, flesh only has more Vitamin A, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 1.9 times more Vitamin B1, 10.7 times more Vitamin B2, 2.4 times more Vitamin B3, 23.8 times more Vitamin B7, 7.3 times more Vitamin B9 and 36.1 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Sweet Potato Baked in skin, flesh only has 36 times more Sodium and 17.2 times more Water than Almonds.
While Almonds contain 7.1 times more Calcium, 6.4 times more Copper, 5.4 times more Iron, 10 times more Magnesium, 4.4 times more Manganese, 8.9 times more Phosphorus, 1.5 times more Potassium, 20.5 times more Selenium and 9.8 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 5 ounces:

Sweet Potato Baked in skin, flesh only has 1.5 times more Sugars than Almonds.
While Almonds contain 6.4 times more Energy, 332.9 times more Fat, 73.1 times more Saturated Fat, 136.9 times more Omega 6, 3.8 times more Fiber and 10.5 times more Protein than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only and Almonds have similar amounts of Carbohydrate per 5 oz.
Both Sweet Potato Baked in skin, flesh only as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Baked Sweet PotatoVS Boiled Sweet Potato no SkinAlmondsVS Boiled Sweet Potato no SkinBaked Sweet PotatoVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 5 ounces Baked Sweet PotatoVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: