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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.1% 177kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	42% 30.6g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	13% 4.96g	55% 21g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.9mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.15% 154g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have more Vitamin A, 1.4 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.8 times more Vitamin B1, 17 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 27.6 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 27.6 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 19.4 times more Calcium, 7.7 times more Copper, 4.6 times more Iron, 21.1 times more Magnesium, 4.9 times more Manganese, 17.3 times more Phosphorus, 3.8 times more Potassium, 5.9 times more Selenium and 16.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 3.4 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.8 times more Energy, 275.9 times more Fat, 102.6 times more Saturated Fat, 190.4 times more Omega 6, 4.2 times more Fiber and 21.7 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Oil Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 and Protein
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.