Comparing Nutrients in 14 ounces Blanched Almonds VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Blanched Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	80.7% 2342kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	70.8% 92g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	152% 85g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	94% 937mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	170% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	77% 2616mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.92% 293g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 7.1 times more Vitamin B1, 7.9 times more Vitamin B2, 3.7 times more Vitamin B3, 4.5 times more Vitamin B9 and 21.8 times more Vitamin E than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains more Vitamin A, 1.6 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Canned Mashed Sweet Potato:

• Blanched Almonds have 7.9 times more Calcium, 3.7 times more Copper, 2.5 times more Iron, 11.2 times more Magnesium, 1.9 times more Manganese, 9.3 times more Phosphorus, 3.1 times more Potassium, 4 times more Selenium and 14.1 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 3.9 times more Sodium and 16.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 5.8 times more Energy, 262.6 times more Fat, 96.4 times more Saturated Fat, 174.2 times more Omega 6, 5.8 times more Fiber and 10.8 times more Protein than Canned Mashed Sweet Potato.
• Both Blanched Almonds and Canned Mashed Sweet Potato have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Blanched Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.