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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Almond paste	Recommended Dietary Allowance
Energy	17% 490kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	88.5% 115g	167% 217g	130g per day for Men 19-50 years
Sugars	36% 26g	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	36% 13.6g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Almond paste	Recommended Dietary Allowance
Vitamin A	231% 2077μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.86% 2.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	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	54.4% 49mg	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	34.8% 5.2mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Almond paste	Recommended Dietary Allowance
Calcium	7.7% 77mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	54% 4.3mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	16% 113mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	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	11.8% 177mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.9% 329g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids 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 Sweet Potato, Syrup Pack, Drained Solids vs Almond paste:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 108 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 3.3 times more Vitamin B1, 10.9 times more Vitamin B2, 4.2 times more Vitamin B3, 9.1 times more Vitamin B9 and 11.8 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 4.3 times more Sodium than Almond paste.
• While 1 lb of Almond paste contains 10.1 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 10.8 times more Magnesium, 1.4 times more Manganese, 10.3 times more Phosphorus, 1.6 times more Potassium, 5.3 times more Selenium and 9.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 4.2 times more Energy, 86.7 times more Fat, 38.1 times more Saturated Fat, 9 times more Omega 3, 46.9 times more Omega 6, 1.9 times more Carbohydrate, 6.3 times more Sugars, 1.6 times more Fiber and 7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6