Comparing Nutrients in 14 ounces Almonds VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	79.2% 2298kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	70.8% 92g	130g per day for Men 19-50 years
Sugars	24% 17.3g	30% 21.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	150% 84g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	23% 20.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	107% 1068mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	170% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.92% 293g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Canned Mashed Sweet Potato:

• Almonds have 7.6 times more Vitamin B1, 12.6 times more Vitamin B2, 3.8 times more Vitamin B3, 28.9 times more Vitamin B7, 4 times more Vitamin B9 and 23.5 times more Vitamin E than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Mashed Sweet Potato have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Canned Mashed Sweet Potato:

• Almonds have 9 times more Calcium, 3.7 times more Copper, 2.8 times more Iron, 11.3 times more Magnesium, 2.2 times more Manganese, 9.3 times more Phosphorus, 3.5 times more Potassium, 5.1 times more Selenium and 14.9 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 75 times more Sodium and 16.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 5.7 times more Energy, 249.7 times more Fat, 92.7 times more Saturated Fat, 173.6 times more Omega 6, 7.4 times more Fiber and 10.7 times more Protein than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.3 times more Sugars than Almonds.
• Both Almonds and Canned Mashed Sweet Potato have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.