Comparing Nutrients in 5 ounces Almonds VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Almonds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	23% 29.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	30% 22g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	53.5% 30g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.4% 534μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	1.9% 0.57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	2.5% 9.92μg	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	16.5% 15mg	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	242% 36.3mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	38% 381mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	19.5% 0.18mg	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	65.7% 5.26mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	31.2% 0.72mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Almonds have 8.5 times more Vitamin B1, 24.7 times more Vitamin B2, 7.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 142.5 times more Vitamin B7, 6.3 times more Vitamin B9 and 27.3 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Almonds have 17.9 times more Calcium, 8.3 times more Copper, 4.6 times more Iron, 20.8 times more Magnesium, 4.3 times more Manganese, 17.8 times more Phosphorus, 4 times more Potassium, 5.9 times more Selenium and 16.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 29 times more Sodium and 17.5 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 6.5 times more Energy, 249.7 times more Fat, 92.7 times more Saturated Fat, 173.6 times more Omega 6, 5 times more Fiber and 21.6 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 3.5 times more Sugars than Almonds.
• Both Almonds and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Carbohydrate per 5 oz.
• Both Almonds as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.