Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	6.1% 177kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	42% 30.6g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	13% 4.96g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	83% 748μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.9mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.65% 0.79μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.47% 14μg	24.3% 97μg	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	23% 21mg	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	12.4% 1.87mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	226% 2.04mg	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	20% 1.6mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	158% 3.64mg	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	7.65% 53.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.15% 154g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Blanched Almonds:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8 times more Vitamin B1, 15.5 times more Vitamin B2, 7.7 times more Vitamin B3, 2.3 times more Vitamin B6, 7 times more Vitamin B9 and 25.3 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Blanched Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Blanched Almonds:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.5 times more Sodium and 17.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 15.7 times more Calcium, 8.3 times more Copper, 4.1 times more Iron, 20.6 times more Magnesium, 3.6 times more Manganese, 17.8 times more Phosphorus, 3.6 times more Potassium, 4.6 times more Selenium and 15.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.

Comparison of macro-nutrients per 7 ounces:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 3.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Energy, 262.6 times more Fat, 96.4 times more Saturated Fat, 174.2 times more Omega 6, 4 times more Fiber and 21.8 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Blanched Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.