Comparing Nutrients in 500 calories Almonds VS Canned Mashed Sweet Potato

Weight per 500 calories

• Almonds: 86.4g
• Canned Mashed Sweet Potato: 495g

Almonds have 5.7 times more energy per 100g than Canned Mashed Sweet Potato. It has very high energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.

Which food has more nutrients per 500 calories - Almonds or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	4.02% 0.064g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	88.3% 115g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	37.2% 27g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	22% 8.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	239% 2153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	50.7% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	32.5% 9.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	13.6% 54.5μg	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	28.6% 25.7mg	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	148% 22mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	23.2% 232mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	153% 1.38mg	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	40% 3.2mg	82.3% 6.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	213% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Canned Mashed Sweet Potato:

• Almonds have 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5 times more Vitamin B7 and 4.1 times more Vitamin E than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains more Vitamin A, 1.5 times more Vitamin B3, 6.2 times more Vitamin B5, 9.8 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Canned Mashed Sweet Potato:

• Almonds have 1.6 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus and 2.6 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.5 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 1.6 times more Potassium, 430 times more Sodium and 96 times more Water than Almonds.
• Both Almonds and Canned Mashed Sweet Potato have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 43.5 times more Fat, 16.2 times more Saturated Fat, 30.3 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 6.2 times more Carbohydrate and 7.2 times more Sugars than Almonds.
• Both Almonds and Canned Mashed Sweet Potato have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Canned Mashed Sweet Potato have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.