Comparing Nutrients in 1 pound Almonds VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	91% 2626kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	81% 105g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	34% 24.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	171% 96g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	12.5% 50μg	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	26.2% 23.6mg	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	775% 116mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	122% 1220mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	140% 1.26mg	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	210% 17mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	195% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.06% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Mashed Sweet Potato:

• Almonds have 7.6 times more Vitamin B1, 12.6 times more Vitamin B2, 3.8 times more Vitamin B3, 28.9 times more Vitamin B7, 4 times more Vitamin B9 and 23.5 times more Vitamin E than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Mashed Sweet Potato have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Mashed Sweet Potato:

• Almonds have 9 times more Calcium, 3.7 times more Copper, 2.8 times more Iron, 11.3 times more Magnesium, 2.2 times more Manganese, 9.3 times more Phosphorus, 3.5 times more Potassium, 5.1 times more Selenium and 14.9 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 75 times more Sodium and 16.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 5.7 times more Energy, 249.7 times more Fat, 92.7 times more Saturated Fat, 173.6 times more Omega 6, 7.4 times more Fiber and 10.7 times more Protein than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.3 times more Sugars than Almonds.
• Both Almonds and Canned Mashed Sweet Potato have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.