Comparing Nutrients in 5 ounces Canned Sweet Potato, Vacuum Pack VS 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	4.45% 129kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Almonds	Recommended Dietary Allowance
Vitamin A	63% 566μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.5% 2.25μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	15.6% 62.4μg	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	41.6% 37.4mg	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	9.45% 1.4mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	162% 1.46mg	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	15.8% 1.26mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.92% 69.5mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Canned Sweet Potato, Vacuum Pack and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Sweet Potato, Vacuum Pack has 53 times more Sodium and 17.2 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 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 Canned Sweet Potato, Vacuum Pack and Almonds have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.