Comparing Nutrients in 1 kilogram 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	200% 5790kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	195% 254g	130g per day for Men 19-50 years
Sugars	60% 43.5g	79% 57.4g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	79% 30g	38g per day for Men 19-50 years
Protein	378% 212g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	20% 80μg	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	120% 108mg	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	1709% 256mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	269% 2690mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	186% 1.67mg	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	464% 37mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	267% 6.15mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	19.6% 725g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.