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Comparing Nutrients in 100 grams Boiled Sweet Potato no SkinVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin
7%
2%
91%
Blanched Almonds
14%
75%
11%
100 g ▼

Macro Nutrients

2.62%76kcal
Energy
20.3%590kcal
76 kcalvs590 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.14g
Fat
54%52.5g
0.14 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.097%0.031g
Saturated Fat
12.4%3.95g
0.031 gvs3.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0.25%0.004g
0 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.36%0.061g
Omega 6
72.7%12.4g
0.061 gvs12.4 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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13.6%17.7g
Carbohydrate
14.4%18.7g
17.7 gvs18.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.9%5.74g
Sugars
6.4%4.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.74 gvs4.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.59%0.43g
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]
0.43 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.54g
Glucose
%0.03g
0.54 gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.43g
Sucrose
%4.46g
1.43 gvs4.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.58%2.5g
Fiber
26%9.9g
2.5 gvs9.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.45%1.37g
Protein
38.2%21.4g
1.37 gvs21.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

87.4%787μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
787 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.67%0.056mg
Vitamin B1
16%0.19mg
Thiamine
0.056 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg
Vitamin B2
54.7%0.71mg
Riboflavin
0.047 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.36%0.54mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.6%0.58mg
Vitamin B5
6.28%0.31mg
Pantothenic acid
0.58 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.7%0.17mg
Vitamin B6
8.85%0.12mg
Pyridoxine
0.17 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.6%1.38μg
Vitamin B7
NA
Biotin
1.38 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%6μg
Vitamin B9
12.3%49μg
Folates and Folic Acid
6 μgvs49 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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14.2%13mg
Vitamin C
0%0mg
Ascorbic acid
13 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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6.27%0.94mg
Vitamin E
158%23.8mg
Tocopherols and Tocotrienols
0.94 mgvs23.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.75%2.1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.7%27mg
Calcium
23.6%236mg
27 mgvs236 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.4%0.094mg
Copper
114%1.03mg
0.094 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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%0.72mg
Iron
41%3.28mg
0.72 mgvs3.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.3%18mg
Magnesium
64%268mg
18 mgvs268 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg
Manganese
79.8%1.84mg
0.27 mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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4.57%32mg
Phosphorus
68.7%481mg
32 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.76%230mg
Potassium
19.4%659mg
230 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.36%0.2μg
Selenium
5.8%3.2μg
0.2 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.8%27mg
Sodium
1.27%19mg
27 mgvs19 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg
Zinc
27%2.97mg
0.2 mgvs2.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.17%80g
Water
0.12%4.5g
80 gvs4.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Sweet Potato no Skin vs Blanched Almonds:
Comparing minerals per 100 grams for Boiled Sweet Potato no Skin vs Blanched Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: