Comparing Nutrients in 1 pound Almond paste VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Almond paste	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	71.6% 2077kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	88.5% 115g	130g per day for Men 19-50 years
Sugars	227% 164g	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	73% 41g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	231% 2077μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	9.07% 36.3μg	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	0.5% 0.45mg	54.4% 49mg	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	409% 61.4mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	78% 780mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	84% 0.76mg	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	91% 7.26mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	121% 2.8mg	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	167% 1170mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	1.73% 64g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of Almond paste has 3.3 times more Vitamin B1, 10.9 times more Vitamin B2, 4.2 times more Vitamin B3, 9.1 times more Vitamin B9 and 11.8 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 108 times more Vitamin C and more Vitamin K than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of Almond paste has 10.1 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 10.8 times more Magnesium, 1.4 times more Manganese, 10.3 times more Phosphorus, 1.6 times more Potassium, 5.3 times more Selenium and 9.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains 4.3 times more Sodium than Almond paste.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 4.2 times more Energy, 86.7 times more Fat, 38.1 times more Saturated Fat, 9 times more Omega 3, 46.9 times more Omega 6, 1.9 times more Carbohydrate, 6.3 times more Sugars, 1.6 times more Fiber and 7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6