Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Oil Roasted Almonds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	209% 6070kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	161% 209g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	212% 154g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	65.8% 25g	38g per day for Men 19-50 years
Protein	379% 212g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	17.5% 70μg	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	117% 105mg	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	1731% 260mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	291% 2910mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	138% 1.24mg	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	460% 36.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	220% 5.07mg	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	666% 4660mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Oil Roasted Almonds has 3.8 times more Vitamin B1, 17 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 27.6 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains more Vitamin A, 1.4 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Oil Roasted Almonds has 19.4 times more Calcium, 7.7 times more Copper, 4.6 times more Iron, 21.1 times more Magnesium, 4.9 times more Manganese, 17.3 times more Phosphorus, 3.8 times more Potassium, 5.9 times more Selenium and 16.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 27.6 times more Water than Oil Roasted Almonds.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 6.8 times more Energy, 275.9 times more Fat, 102.6 times more Saturated Fat, 190.4 times more Omega 6, 4.2 times more Fiber and 21.7 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 3.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Almonds as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 in one kilogram.