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Compare Nutrients in 100 grams Frozen Sweet PotatoVS Almonds

Macros Ratio

ProteinsFatsCarbs

Frozen Sweet Potato
7%
2%
91%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Frozen Sweet PotatoAlmonds
Vitamin A
57.6%
0%
518 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.83%
17.5%
0.07 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.85%
87.7%
0.05 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.75%
22.5%
0.6 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
10.8%
0.18 mg0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
14%
0%
13 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
171%
NA mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
5.25%
11%
21 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Frozen Sweet PotatoAlmonds
Calcium
3.7%
27%
37 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
20%
114%
0.18 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
6.63%
46%
0.53 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.5%
67.5%
22 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
29%
95%
0.67 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.43%
68.7%
45 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
10.7%
21.6%
365 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.1%
7.45%
0.6 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.4%
0.07%
6 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2.8%
28%
0.31 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Frozen Sweet Potato vs Almonds:
Frozen Sweet Potato, Unprepared has 1.3 times more Vitamin B6 than Almonds. While Almonds contain 3 times more Thiamine, 22.8 times more Vitamin B2, 6 times more Vitamin B3 and 2.1 times more Folate than Frozen Sweet Potato, Unprepared.

Comparing minerals per 100 grams for Frozen Sweet Potato vs Almonds:
Almonds contain 7.3 times more Calcium, 5.7 times more Copper, 7 times more Iron, 12.3 times more Magnesium, 3.3 times more Manganese, 10.7 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 10.1 times more Zinc than Frozen Sweet Potato, Unprepared.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Frozen Sweet PotatoAlmonds
Energy
3.3%
20%
96 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.19%
51.5%
0.18 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.04%
37.5%
1.7 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
16.6%
22 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
4.47%
33%
1.7 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.13%
12%
0.04 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
0%
0.01 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.41%
70.6%
0.07 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.03%
0.12%
75 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Frozen Sweet Potato, Unprepared has 17 times more Water than Almonds. While Almonds contain 6 times more Energy, 277.8 times more Fat, 12.4 times more Protein, 7.4 times more Fiber, 95 times more Saturated Fat and 171.4 times more Omega 6 than Frozen Sweet Potato, Unprepared. Both Frozen Sweet Potato, Unprepared and Almonds have similar amounts of Carbohydrate per 100 g.