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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Roasted Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	94% 2712kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	73.7% 96g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	170% 95g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	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	723% 108mg	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

	Roasted Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	122% 1216mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	89.7% 2.06mg	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	305% 2136mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Sweet Potato, Vacuum Pack per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Canned Sweet Potato, Vacuum Pack to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Almonds has 2.1 times more Vitamin B1, 21 times more Vitamin B2, 4.9 times more Vitamin B3, 3.2 times more Vitamin B9 and 23.9 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Roasted Almonds has 12.2 times more Calcium, 7.9 times more Copper, 4.2 times more Iron, 12.7 times more Magnesium, 4.9 times more Manganese, 9.6 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium and 18.4 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 17.7 times more Sodium and 31.5 times more Water than Dry Roasted Almonds.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 6.6 times more Energy, 262.7 times more Fat, 99.8 times more Saturated Fat, 182.3 times more Omega 6, 6.1 times more Fiber and 12.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Roasted Almonds and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 in one pound.