Comparing Nutrients in 5 ounces Frozen Sweet PotatoVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Blanched Almonds

14%

75%

11%

5 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Blanched Almonds

4.7%136kcal

Energy

29%836kcal

136 kcalvs836 kcal

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

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0.26%0.26g

Fat

76.7%74.4g

0.26 gvs74.4 g

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

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0.17%0.055g

Saturated Fat

17.5%5.6g

0.055 gvs5.6 g

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

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1.15%0.018g

Omega 3

0.35%0.006g

0.018 gvs0.006 g

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

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0.56%0.095g

Omega 6

103%17.5g

0.095 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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24.2%31.5g

Carbohydrate

20.4%26.5g

31.5 gvs26.5 g

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

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Sugars

9.05%6.56g

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

NA gvs6.56 g

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

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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]

NA gvs0 g

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

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Glucose

%0.043g

NA gvs0.043 g

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

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Sucrose

%6.32g

NA gvs6.32 g

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

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6.34%2.4g

Fiber

37%14g

2.4 gvs14 g

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

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4.33%2.42g

Protein

54%30.3g

2.42 gvs30.3 g

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

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Vitamins

Frozen Sweet Potatovs Blanched Almonds

81.6%734μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

734 μgvs0 μg

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

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7.9%0.095mg

Vitamin B1

22.6%0.27mg

Thiamine

0.095 mgvs0.27 mg

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

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5.56%0.072mg

Vitamin B2

77.5%1mg

Riboflavin

0.072 mgvs1 mg

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

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5.3%0.85mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs4.96 mg

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

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14.6%0.73mg

Vitamin B5

8.9%0.45mg

Pantothenic acid

0.73 mgvs0.45 mg

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

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19.3%0.25mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.25 mgvs0.16 mg

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

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7.04%2.1μg

Vitamin B7

Biotin

2.1 μgvsNA μg

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

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7.44%29.8μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

29.8 μgvs69.5 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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21%19mg

Vitamin C

0%0mg

Ascorbic acid

19 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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Vitamin E

224%33.7mg

Tocopherols and Tocotrienols

NA mgvs33.7 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Frozen Sweet Potatovs Blanched Almonds

5.24%52.4mg

Calcium

33.5%335mg

52.4 mgvs335 mg

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

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28%0.25mg

Copper

162%1.46mg

0.25 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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9.4%0.75mg

Iron

58%4.65mg

0.75 mgvs4.65 mg

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

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7.42%31mg

Magnesium

90%380mg

31 mgvs380 mg

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

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41%0.94mg

Manganese

113%2.6mg

0.94 mgvs2.6 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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9.1%63.8mg

Phosphorus

97%682mg

63.8 mgvs682 mg

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

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15.2%517mg

Potassium

27.5%934mg

517 mgvs934 mg

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

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1.55%0.85μg

Selenium

8.25%4.54μg

0.85 μgvs4.54 μg

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

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0.57%8.5mg

Sodium

1.8%27mg

8.5 mgvs27 mg

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

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4%0.44mg

Zinc

38.3%4.2mg

0.44 mgvs4.2 mg

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

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2.87%106g

Water

0.17%6.4g

106 gvs6.4 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 Frozen Sweet Potato vs Blanched Almonds:

Frozen Sweet Potato, Unprepared has more Vitamin A, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 2.9 times more Vitamin B1, 13.9 times more Vitamin B2, 5.9 times more Vitamin B3 and 2.3 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Frozen Sweet Potato, Unprepared has 16.6 times more Water than Blanched Almonds.
While Blanched Almonds contain 6.4 times more Calcium, 5.8 times more Copper, 6.2 times more Iron, 12.2 times more Magnesium, 2.8 times more Manganese, 10.7 times more Phosphorus, 1.8 times more Potassium, 5.3 times more Selenium, 3.2 times more Sodium and 9.6 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds contain 6.1 times more Energy, 291.8 times more Fat, 101.4 times more Saturated Fat, 184.6 times more Omega 6, 5.8 times more Fiber and 12.5 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Blanched Almonds have similar amounts of Carbohydrate per 5 oz.
Both Frozen Sweet Potato, Unprepared as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoBlanched AlmondsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 5 ounces Frozen Sweet PotatoVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: