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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Oil Roasted Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	209% 6070kcal	31.4% 910kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	47.4% 18g	38g per day for Men 19-50 years
Protein	379% 212g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	105% 5.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	291% 2910mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	92% 3120mg	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	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Sweet Potato, Vacuum Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack:

• 1 kilogram of Oil Roasted Almonds has 2.5 times more Vitamin B1, 13.7 times more Vitamin B2, 4.9 times more Vitamin B3, 1.6 times more Vitamin B9 and 26 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack:

• 1 kilogram of Oil Roasted Almonds has 13.2 times more Calcium, 6.9 times more Copper, 4.1 times more Iron, 12.5 times more Magnesium, 5.4 times more Manganese, 9.5 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Selenium and 17.1 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 53 times more Sodium and 27.2 times more Water than Oil Roasted Almonds.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 6.7 times more Energy, 275.9 times more Fat, 102.6 times more Saturated Fat, 190.4 times more Omega 6, 5.8 times more Fiber and 12.9 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Oil Roasted Almonds and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 in one kilogram.