Comparing Nutrients in 100 grams 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	3.14% 91kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.4% 4.63g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	26% 9.9g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	44.3% 399μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.3% 1.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	12.3% 49μg	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	29.3% 26.4mg	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	6.67% 1mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	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	2.2% 22mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	114% 1.03mg	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	11% 0.89mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	79.8% 1.84mg	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% 49mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.05% 76g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• Both Canned Sweet Potato, Vacuum Pack as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.