Comparing Nutrients in 500 calories Canned Mashed Sweet Potato VS Almonds

Weight per 500 calories

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

Almonds have 5.7 times more energy per unit of mass than Canned Mashed Sweet Potato, which is very high in comparison to other foods. Canned Mashed Sweet Potato having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Mashed Sweet Potato has 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.
• While Almonds contain 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.
• Both Canned Mashed Sweet Potato as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Mashed Sweet Potato has 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.
• While Almonds contain 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.
• Both Canned Mashed Sweet Potato and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mashed Sweet Potato has 6.2 times more Carbohydrate and 7.2 times more Sugars than Almonds.
• While Almonds contain 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.
• Both Canned Mashed Sweet Potato and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.