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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Blanched Almonds	Recommended Dietary Allowance
Energy	14.8% 429kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	57% 74g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	103% 39.3g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	202% 1818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.88% 2.06μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	48.6% 194μg	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	47.6% 43mg	0% 0mg	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	30.4% 4.56mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	453% 4.08mg	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	47% 3.77mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	317% 7.3mg	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	14% 99mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	7.77% 288g	0.48% 18g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.6 times more Vitamin B1, 18.7 times more Vitamin B2, 10.3 times more Vitamin B3, 1.9 times more Vitamin B6, 6.1 times more Vitamin B9 and 20.7 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 2.1 times more Sodium and 16.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 13.9 times more Calcium, 6.1 times more Copper, 3.5 times more Iron, 22.3 times more Magnesium, 3 times more Manganese, 19.2 times more Phosphorus, 3.4 times more Potassium, 4 times more Selenium and 18.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 5.5 times more Omega 3, 1.4 times more Carbohydrate and 1.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Energy, 164.1 times more Fat, 57.3 times more Saturated Fat, 103.9 times more Omega 6, 3.3 times more Fiber and 16.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.