Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Blanched Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	203% 5900kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	162% 211g	130g per day for Men 19-50 years
Sugars	64% 46.3g	69% 50g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	382% 214g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	443% 3990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	105% 5.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	53% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	42.5% 170μg	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	293% 264mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	236% 2360mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	154% 1.4mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	198% 4.55mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	20.5% 760g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.2 times more Vitamin B1, 12.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 23.8 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Canned Sweet Potato, Vacuum Pack:

• Blanched Almonds have 10.7 times more Calcium, 7.4 times more Copper, 3.7 times more Iron, 12.2 times more Magnesium, 4 times more Manganese, 9.8 times more Phosphorus, 2.1 times more Potassium, 4.6 times more Selenium and 16.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.8 times more Sodium and 16.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 6.5 times more Energy, 262.6 times more Fat, 96.4 times more Saturated Fat, 174.2 times more Omega 6, 5.5 times more Fiber and 13 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Blanched Almonds and Canned Sweet Potato, Vacuum Pack have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Blanched Almonds as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.