Comparing Nutrients in 7 ounces Blanched AlmondsVS Baked Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Baked Frozen Sweet Potato

92%

7 oz ▼

Macro Nutrients

Blanched Almondsvs Baked Frozen Sweet Potato

40.4%1171kcal

Energy

6.84%198kcal

1171 kcalvs198 kcal

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

Find Nuts and Seeds rich in Energy

107%104g

Fat

0.25%0.24g

104 gvs0.24 g

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

Find Nuts and Seeds rich in Fat

24.5%7.84g

Saturated Fat

0.16%0.05g

7.84 gvs0.05 g

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

Find Nuts and Seeds rich in Saturated Fat

0.5%0.008g

Omega 3

0.87%0.014g

0.008 gvs0.014 g

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

Find Nuts and Seeds rich in Omega 3

144%24.5g

Omega 6

0.49%0.083g

24.5 gvs0.083 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

28.5%37g

Carbohydrate

35.7%46.4g

37 gvs46.4 g

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

Find Nuts and Seeds rich in Carbohydrate

12.7%9.2g

Sugars

25%18g

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

9.2 gvs18 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

%0.06g

Glucose

0.06 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%8.85g

Sucrose

8.85 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

51.7%19.6g

Fiber

9.4%3.57g

19.6 gvs3.57 g

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

Find Nuts and Seeds rich in Fiber

76%42.5g

Protein

6.06%3.4g

42.5 gvs3.4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Blanched Almondsvs Baked Frozen Sweet Potato

0%0μg

Vitamin A

230%2070μg

RAE, retinol activity equivalents

0 μgvs2070 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

31.6%0.38mg

Vitamin B1

11%0.13mg

Thiamine

0.38 mgvs0.13 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

109%1.4mg

Vitamin B2

8.55%0.11mg

Riboflavin

1.4 mgvs0.11 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

43.4%6.95mg

Vitamin B3

6.9%1.1mg

Niacin, nicotinic acid, niacinamide

6.95 mgvs1.1 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12.5%0.62mg

Vitamin B5

22.2%1.1mg

Pantothenic acid

0.62 mgvs1.1 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.6%0.23mg

Vitamin B6

28.4%0.37mg

Pyridoxine

0.23 mgvs0.37 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

10.3%3.1μg

Biotin

NA μgvs3.1 μg

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

Find Nuts and Seeds rich in Vitamin B7

24.3%97μg

Vitamin B9

11%43.7μg

Folates and Folic Acid

97 μgvs43.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

20%18mg

Ascorbic acid

0 mgvs18 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

314%47mg

Vitamin E

10%1.53mg

Tocopherols and Tocotrienols

47 mgvs1.53 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

4.13%4.96μg

Phytomenadione or phylloquinone

0 μgvs4.96 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Blanched Almondsvs Baked Frozen Sweet Potato

47%468mg

Calcium

6.95%69.5mg

468 mgvs69.5 mg

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

Find Nuts and Seeds rich in Calcium

226%2.04mg

Copper

40.4%0.36mg

2.04 mgvs0.36 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

81.4%6.5mg

Iron

13.4%1.07mg

6.5 mgvs1.07 mg

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

Find Nuts and Seeds rich in Iron

127%532mg

Magnesium

9.92%41.7mg

532 mgvs41.7 mg

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

Find Nuts and Seeds rich in Magnesium

158%3.64mg

Manganese

57.4%1.3mg

3.64 mgvs1.3 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

136%955mg

Phosphorus

12.5%87.3mg

955 mgvs87.3 mg

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

Find Nuts and Seeds rich in Phosphorus

38.5%1308mg

Potassium

22%748mg

1308 mgvs748 mg

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

Find Nuts and Seeds rich in Potassium

11.5%6.35μg

Selenium

2.16%1.2μg

6.35 μgvs1.2 μg

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

Find Nuts and Seeds rich in Selenium

2.5%37.7mg

Sodium

1.06%16mg

37.7 mgvs16 mg

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

Find Nuts and Seeds rich in Sodium

53.6%5.9mg

Zinc

5.4%0.6mg

5.9 mgvs0.6 mg

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

Find Nuts and Seeds rich in Zinc

0.24%8.95g

Water

3.95%146g

8.95 gvs146 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Baked Frozen Sweet Potato:

Blanched Almonds have 2.9 times more Vitamin B1, 12.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 30.8 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains more Vitamin A, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Baked Frozen Sweet Potato:

Blanched Almonds have 6.7 times more Calcium, 5.6 times more Copper, 6.1 times more Iron, 12.8 times more Magnesium, 2.8 times more Manganese, 10.9 times more Phosphorus, 1.7 times more Potassium, 5.3 times more Selenium, 2.4 times more Sodium and 9.9 times more Zinc than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 16.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

Blanched Almonds have 5.9 times more Energy, 437.7 times more Fat, 158.1 times more Saturated Fat, 294.4 times more Omega 6, 5.5 times more Fiber and 12.5 times more Protein than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 1.3 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
Both Blanched Almonds as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blanched AlmondsVS Roasted AlmondsBaked Frozen Sweet PotatoVS Roasted AlmondsBlanched AlmondsVS TaroBaked Frozen Sweet PotatoVS Taro

Compare Foods

Comparing Nutrients in 7 ounces Blanched AlmondsVS Baked Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: