Comparing Nutrients in 5 ounces Almonds VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

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

Macro Nutrients

	Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.45% 129kcal	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% 30g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	9.78% 7.1g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53.5% 30g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	6.02% 24μg	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	41.6% 37.4mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	38% 381mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	22% 0.2mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	28% 0.64mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	13% 442mg	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	5% 75mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Canned Sweet Potato, Vacuum Pack:

• Almonds have 5.5 times more Vitamin B1, 20 times more Vitamin B2, 4.9 times more Vitamin B3, 35.8 times more Vitamin B7, 2.6 times more Vitamin B9 and 25.6 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B5 per 5 oz.
• Both Almonds as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Sweet Potato, Vacuum Pack:

• Almonds have 12.2 times more Calcium, 7.4 times more Copper, 4.2 times more Iron, 12.3 times more Magnesium, 4.8 times more Manganese, 9.8 times more Phosphorus, 2.3 times more Potassium, 5.9 times more Selenium and 17.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 53 times more Sodium and 17.2 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 6.4 times more Energy, 249.7 times more Fat, 92.7 times more Saturated Fat, 173.6 times more Omega 6, 6.9 times more Fiber and 12.8 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Almonds and Canned Sweet Potato, Vacuum Pack have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Almonds as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.