Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Mashed Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	35% 1010kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	132% 42g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	136% 177g	130g per day for Men 19-50 years
Sugars	75% 54.5g	62.8% 45.5g	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	NA	0% 0g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	44.7% 17g	276% 105g	38g per day for Men 19-50 years
Protein	35.4% 20g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	483% 4350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	67.5% 270μg	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	57.8% 52mg	0% 0mg	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	72.7% 11mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	30% 300mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	1061% 9.55mg	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	166% 13.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1070% 24.6mg	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	74.3% 520mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	20% 739g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Oil Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Mashed Sweet Potato vs Oil Roasted Almonds:

• 1 kilogram of Canned Mashed Sweet Potato has more Vitamin A, 2.2 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.4 times more Vitamin B1, 8.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B9 and 23.8 times more Vitamin E than Canned Mashed Sweet Potato.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Mashed Sweet Potato as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Mashed Sweet Potato vs Oil Roasted Almonds:

• 1 kilogram of Canned Mashed Sweet Potato has 75 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 9.7 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 11.4 times more Magnesium, 2.5 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium, 5.1 times more Selenium and 14.6 times more Zinc than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mashed Sweet Potato has 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6 times more Energy, 275.9 times more Fat, 102.6 times more Saturated Fat, 190.4 times more Omega 6, 6.2 times more Fiber and 10.7 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Oil Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
• Both Canned Mashed Sweet Potato as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.