Comparing Nutrients in 5 ounces Canned Mashed Sweet Potato VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Mashed Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.94% 143kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	19.3% 25g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	39% 15g	38g per day for Men 19-50 years
Protein	5% 2.8g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.3% 2.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	9.57% 38.3μg	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	8.2% 7.37mg	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	10.3% 1.55mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	150% 1.35mg	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	23.6% 1.9mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	152% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.5% 73.7mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Mashed Sweet Potato versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Mashed Sweet Potato vs Oil Roasted Almonds:

• 5 ounces of Canned Mashed Sweet Potato have more Vitamin A, 2.2 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.4 times more Vitamin B1, 8.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B9 and 23.8 times more Vitamin E than Canned Mashed Sweet Potato.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Mashed Sweet Potato as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Mashed Sweet Potato vs Oil Roasted Almonds:

• 5 ounces of Canned Mashed Sweet Potato have 75 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 9.7 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 11.4 times more Magnesium, 2.5 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium, 5.1 times more Selenium and 14.6 times more Zinc than Canned Mashed Sweet Potato.
• 5 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mashed Sweet Potato have 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6 times more Energy, 275.9 times more Fat, 102.6 times more Saturated Fat, 190.4 times more Omega 6, 6.2 times more Fiber and 10.7 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Oil Roasted Almonds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
• Both Canned Mashed Sweet Potato as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.