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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	91% 2626kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	88.5% 115g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	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	36% 13.6g	38g per day for Men 19-50 years
Protein	171% 96g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	77.5% 0.93mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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% 0mg	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	775% 116mg	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

	Almonds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	122% 1220mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	121% 2.8mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	25.7% 875mg	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	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.9% 329g	3700g per day for Men 19-50 years

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

• Almonds have 8.2 times more Vitamin B1, 29.9 times more Vitamin B2, 10.6 times more Vitamin B3, 2.2 times more Vitamin B6, 109.6 times more Vitamin B7, 5.5 times more Vitamin B9 and 22.3 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Almonds have 15.8 times more Calcium, 6.2 times more Copper, 3.9 times more Iron, 22.5 times more Magnesium, 3.5 times more Manganese, 19.2 times more Phosphorus, 3.8 times more Potassium, 5.1 times more Selenium and 19.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 39 times more Sodium and 16.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 5.4 times more Energy, 156 times more Fat, 55.1 times more Saturated Fat, 103.6 times more Omega 6, 4.2 times more Fiber and 16.5 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 7.3 times more Omega 3 and 1.3 times more Sugars than Almonds.
• Both Almonds and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.