Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Mashed Sweet Potato	Almond paste	Recommended Dietary Allowance
Energy	15.8% 458kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	167% 217g	130g per day for Men 19-50 years
Sugars	34% 24.7g	227% 164g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	16% 9g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Almond paste	Recommended Dietary Allowance
Vitamin A	219% 1973μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	82.8% 331μg	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	26.2% 23.6mg	0.5% 0.45mg	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	33% 4.94mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Almond paste	Recommended Dietary Allowance
Calcium	13.6% 136mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	229% 2.06mg	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	75.4% 6.03mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	169% 3.9mg	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	33.7% 236mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.06% 335g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Almond paste per 1 lb

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

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

• 1 pound of Canned Mashed Sweet Potato has more Vitamin A, 4.5 times more Vitamin B5, 6.5 times more Vitamin B6, 52 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B3, 6.6 times more Vitamin B9 and 12.4 times more Vitamin E than Canned Mashed Sweet Potato.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Mashed Sweet Potato as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Mashed Sweet Potato has 8.3 times more Sodium than Almond paste.
• While 1 lb of Almond paste contains 5.7 times more Calcium, 1.6 times more Copper, 5.4 times more Magnesium, 5 times more Phosphorus, 1.5 times more Potassium, 5.3 times more Selenium and 7 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Almond paste contain similar levels of Iron and Manganese per one pound.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 4.5 times more Energy, 138.7 times more Fat, 64.1 times more Saturated Fat, 15.3 times more Omega 3, 78.5 times more Omega 6, 2.1 times more Carbohydrate, 6.7 times more Sugars, 2.8 times more Fiber and 4.5 times more Protein than Canned Mashed Sweet Potato.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6