Comparing Nutrients in 1 pound Oil Roasted Almonds VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Oil Roasted Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	95% 2753kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	81% 105g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	172% 96g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	132% 1320mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	195% 4.5mg	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	302% 2114mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Mashed Sweet Potato per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 3.4 times more Vitamin B1, 8.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B9 and 23.8 times more Vitamin E than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains more Vitamin A, 2.2 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 9.7 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 11.4 times more Magnesium, 2.5 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium, 5.1 times more Selenium and 14.6 times more Zinc than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 75 times more Sodium than Oil Roasted Almonds.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 6 times more Energy, 275.9 times more Fat, 102.6 times more Saturated Fat, 190.4 times more Omega 6, 6.2 times more Fiber and 10.7 times more Protein than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Mashed Sweet Potato offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 in one pound.