Comparing Nutrients in 1 pound Almonds VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	91% 2626kcal	14.2% 413kcal	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	31.3% 22.7g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	171% 96g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	19.3% 77μg	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	133% 120mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	122% 1220mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	70% 0.63mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	89.7% 2.06mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.32% 345g	3700g per day for Men 19-50 years

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

• Almonds have 5.5 times more Vitamin B1, 20 times more Vitamin B2, 4.9 times more Vitamin B3, 35.8 times more Vitamin B7, 2.6 times more Vitamin B9 and 25.6 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Sweet Potato, Vacuum Pack:

• Almonds have 12.2 times more Calcium, 7.4 times more Copper, 4.2 times more Iron, 12.3 times more Magnesium, 4.8 times more Manganese, 9.8 times more Phosphorus, 2.3 times more Potassium, 5.9 times more Selenium and 17.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 53 times more Sodium and 17.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 6.4 times more Energy, 249.7 times more Fat, 92.7 times more Saturated Fat, 173.6 times more Omega 6, 6.9 times more Fiber and 12.8 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Almonds and Canned Sweet Potato, Vacuum Pack have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Almonds as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.