Comparing Nutrients in 14 ounces Blanched AlmondsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

14 oz ▼

Macro Nutrients

Blanched Almondsvs Canned Sweet Potato, Syrup Pack, Drained Solids

80.7%2342kcal

Energy

14.8%429kcal

2342 kcalvs429 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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215%208g

Fat

1.3%1.27g

208 gvs1.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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49%15.7g

Saturated Fat

0.86%0.27g

15.7 gvs0.27 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.99%0.016g

Omega 3

5.46%0.087g

0.016 gvs0.087 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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289%49g

Omega 6

2.78%0.47g

49 gvs0.47 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57%74g

Carbohydrate

77.4%101g

74 gvs101 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.3%18.4g

Sugars

31.4%22.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18.4 gvs22.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.12g

Glucose

0.12 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.7g

Sucrose

17.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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103%39.3g

Fiber

31.3%12g

39.3 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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152%85g

Protein

9.07%5.1g

85 gvs5.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Canned Sweet Potato, Syrup Pack, Drained Solids

0%0μg

Vitamin A

202%1818μg

RAE, retinol activity equivalents

0 μgvs1818 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63%0.76mg

Vitamin B1

8.27%0.099mg

Thiamine

0.76 mgvs0.099 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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217%2.82mg

Vitamin B2

11.6%0.15mg

Riboflavin

2.82 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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87%14mg

Vitamin B3

8.43%1.35mg

Niacin, nicotinic acid, niacinamide

14 mgvs1.35 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.25 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.46mg

Vitamin B6

19%0.25mg

Pyridoxine

0.46 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

6.88%2.06μg

Biotin

NA μgvs2.06 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

194 μgvs31.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

47.6%43mg

Ascorbic acid

0 mgvs43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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628%94mg

Vitamin E

30.4%4.56mg

Tocopherols and Tocotrienols

94 mgvs4.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

8.6%10.3μg

Phytomenadione or phylloquinone

0 μgvs10.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Canned Sweet Potato, Syrup Pack, Drained Solids

94%937mg

Calcium

6.75%67.5mg

937 mgvs67.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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453%4.08mg

Copper

73.6%0.66mg

4.08 mgvs0.66 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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163%13mg

Iron

47%3.77mg

13 mgvs3.77 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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253%1064mg

Magnesium

11.3%47.6mg

1064 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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317%7.3mg

Manganese

106%2.44mg

7.3 mgvs2.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

14%99mg

1909 mgvs99 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77%2616mg

Potassium

22.5%766mg

2616 mgvs766 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg

Selenium

5.77%3.18μg

12.7 μgvs3.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.03%75.4mg

Sodium

10.3%155mg

75.4 mgvs155 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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107%11.8mg

Zinc

5.77%0.64mg

11.8 mgvs0.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%18g

Water

7.77%288g

18 gvs288 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Blanched Almonds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Blanched Almonds have 7.6 times more Vitamin B1, 18.7 times more Vitamin B2, 10.3 times more Vitamin B3, 1.9 times more Vitamin B6, 6.1 times more Vitamin B9 and 20.7 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Blanched Almonds have 13.9 times more Calcium, 6.1 times more Copper, 3.5 times more Iron, 22.3 times more Magnesium, 3 times more Manganese, 19.2 times more Phosphorus, 3.4 times more Potassium, 4 times more Selenium and 18.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.1 times more Sodium and 16.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

Blanched Almonds have 5.5 times more Energy, 164.1 times more Fat, 57.3 times more Saturated Fat, 103.9 times more Omega 6, 3.3 times more Fiber and 16.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 5.5 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Sugars per 14 oz.
Both Blanched Almonds as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Blanched AlmondsVS Roasted AlmondsCanned Sweet Potato, Syrup Pack, Drained SolidsVS Roasted AlmondsBlanched AlmondsVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

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Comparing Nutrients in 14 ounces Blanched AlmondsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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