Comparing Nutrients in 100 grams 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	3.5% 101kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.57% 1.97μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	6.75% 27μg	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	5.78% 5.2mg	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	7.27% 1.1mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	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	3% 30mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	106% 0.96mg	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	16.6% 1.33mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	107% 2.46mg	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	7.43% 52mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	2% 74g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Canned Mashed Sweet Potato versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Oil Roasted Almonds:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Oil Roasted Almonds:

• 100 grams of Canned Mashed Sweet Potato have 75 times more Sodium than Oil Roasted Almonds.
• While 100 g 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.
• 100 grams of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Mashed Sweet Potato have 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.