Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	203% 5900kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	195% 254g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	79% 30g	38g per day for Men 19-50 years
Protein	382% 214g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	236% 2360mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	267% 6.15mg	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	687% 4810mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	19.6% 725g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Blanched Almonds have 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.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Blanched Almonds have 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.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.1 times more Sodium and 16.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 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.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 5.5 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Sugars per 1 kg.
• Both Blanched Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.