Comparing Nutrients in 14 ounces Almonds VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	79.2% 2298kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.78% 0.47g	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	77.4% 101g	130g per day for Men 19-50 years
Sugars	24% 17.3g	31.4% 22.8g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	150% 84g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	202% 1818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	6.88% 2.06μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	7.94% 31.8μg	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	47.6% 43mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	107% 1068mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	73.6% 0.66mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	106% 2.44mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	22.5% 766mg	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	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.77% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Almonds have 8.2 times more Vitamin B1, 29.9 times more Vitamin B2, 10.6 times more Vitamin B3, 2.2 times more Vitamin B6, 109.6 times more Vitamin B7, 5.5 times more Vitamin B9 and 22.3 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Almonds have 15.8 times more Calcium, 6.2 times more Copper, 3.9 times more Iron, 22.5 times more Magnesium, 3.5 times more Manganese, 19.2 times more Phosphorus, 3.8 times more Potassium, 5.1 times more Selenium and 19.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 39 times more Sodium and 16.4 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 5.4 times more Energy, 156 times more Fat, 55.1 times more Saturated Fat, 103.6 times more Omega 6, 4.2 times more Fiber and 16.5 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 7.3 times more Omega 3 and 1.3 times more Sugars than Almonds.
• Both Almonds and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.