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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Blanched Almonds	Recommended Dietary Allowance
Energy	4.45% 129kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	37% 14g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.5% 2.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	113% 2.6mg	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	9.92% 69.5mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has more Vitamin A, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Vitamin B1, 12.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 23.8 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Blanched 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 Blanched Almonds:

• Canned Sweet Potato, Vacuum Pack has 2.8 times more Sodium and 16.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 10.7 times more Calcium, 7.4 times more Copper, 3.7 times more Iron, 12.2 times more Magnesium, 4 times more Manganese, 9.8 times more Phosphorus, 2.1 times more Potassium, 4.6 times more Selenium and 16.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds contain 6.5 times more Energy, 262.6 times more Fat, 96.4 times more Saturated Fat, 174.2 times more Omega 6, 5.5 times more Fiber and 13 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Blanched Almonds have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.