Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum Pack VS Almonds

Weight per 500 calories

• Canned Sweet Potato, Vacuum Pack: 550g
• Almonds: 86.4g

Almonds have 6.4 times more energy per unit of mass than Canned Sweet Potato, Vacuum Pack, which is very high in comparison to other foods. Canned Sweet Potato, Vacuum Pack having average energy density.

Which food has more nutrients per 500 calories - Canned Sweet Potato, Vacuum Pack or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	89.3% 116g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	26% 9.9g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	16% 9.07g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Almonds	Recommended Dietary Allowance
Vitamin A	244% 2192μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.5% 2.87mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29% 8.74μg	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 93μg	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	161% 145mg	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	36.6% 5.5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	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	61% 4.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	38.5% 269mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	50.4% 1714mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Sweet Potato, Vacuum Pack vs Almonds:

• Canned Sweet Potato, Vacuum Pack has more Vitamin A, 1.3 times more Vitamin B3, 7.1 times more Vitamin B5, 8.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.1 times more Vitamin B2, 5.6 times more Vitamin B7 and 4 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sweet Potato, Vacuum Pack vs Almonds:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Iron, 1.3 times more Manganese, 2.7 times more Potassium, 337.2 times more Sodium and 109.7 times more Water than Almonds.
• While Almonds contain 1.9 times more Calcium, 1.9 times more Magnesium, 1.5 times more Phosphorus and 2.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Almonds have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Sweet Potato, Vacuum Pack has 6.2 times more Carbohydrate and 7.3 times more Sugars than Almonds.
• While Almonds contain 39.2 times more Fat, 14.6 times more Saturated Fat, 27.3 times more Omega 6 and 2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.