Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Almonds

30.7%890kcal

Energy

200%5790kcal

890 kcalvs5790 kcal

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

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2.06%2g

Fat

515%499g

2 gvs499 g

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

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1.3%0.41g

Saturated Fat

119%38g

0.41 gvs38 g

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

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8.13%0.13g

Omega 3

1.88%0.03g

0.13 gvs0.03 g

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

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4.18%0.71g

Omega 6

725%123g

0.71 gvs123 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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161%209g

Carbohydrate

166%216g

209 gvs216 g

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

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212%154g

Sugars

60%43.5g

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

154 gvs43.5 g

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

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Fructose

1.5%1.1g

≤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]

NA gvs1.1 g

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

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Glucose

%1.7g

NA gvs1.7 g

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

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Sucrose

%39.5g

NA gvs39.5 g

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

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65.8%25g

Fiber

329%125g

25 gvs125 g

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

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17.5%9.8g

Protein

378%212g

9.8 gvs212 g

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

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Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Almonds

419%3770μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3770 μgvs0 μg

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

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20%0.24mg

Vitamin B1

171%2.05mg

Thiamine

0.24 mgvs2.05 mg

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

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35.4%0.46mg

Vitamin B2

875%11.4mg

Riboflavin

0.46 mgvs11.4 mg

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

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28.5%4.56mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

4.56 mgvs36 mg

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

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66%3.3mg

Vitamin B5

94%4.7mg

Pantothenic acid

3.3 mgvs4.7 mg

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

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39.2%0.51mg

Vitamin B6

105%1.37mg

Pyridoxine

0.51 mgvs1.37 mg

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

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13.3%4μg

Vitamin B7

1900%570μg

Biotin

4 μgvs570 μg

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

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17.5%70μg

Vitamin B9

110%440μg

Folates and Folic Acid

70 μgvs440 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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117%105mg

Vitamin C

0%0mg

Ascorbic acid

105 mgvs0 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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62.7%9.4mg

Vitamin E

1709%256mg

Tocopherols and Tocotrienols

9.4 mgvs256 mg

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

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17.5%21μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

21 μgvs0 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Almonds

15%150mg

Calcium

269%2690mg

150 mgvs2690 mg

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

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138%1.24mg

Copper

1146%10.3mg

1.24 mgvs10.3 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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100%8mg

Iron

464%37mg

8 mgvs37 mg

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

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31%130mg

Magnesium

643%2700mg

130 mgvs2700 mg

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

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220%5.07mg

Manganese

947%21.8mg

5.07 mgvs21.8 mg

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

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Molybdenum

1007%453μg

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

NA μgvs453 μg

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

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38.6%270mg

Phosphorus

687%4810mg

270 mgvs4810 mg

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

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54.4%1850mg

Potassium

216%7330mg

1850 mgvs7330 mg

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

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12.7%7μg

Selenium

74.5%41μg

7 μgvs41 μg

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

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19.3%290mg

Sodium

0.67%10mg

290 mgvs10 mg

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

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17.3%1.9mg

Zinc

284%31mg

1.9 mgvs31 mg

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

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21%774g

Water

1.2%44g

774 gvs44 g

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

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Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Almonds:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 8.5 times more Vitamin B1, 24.7 times more Vitamin B2, 7.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 142.5 times more Vitamin B7, 6.3 times more Vitamin B9 and 27.3 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Almonds:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 29 times more Sodium and 17.5 times more Water than Almonds.
While Almonds contain 17.9 times more Calcium, 8.3 times more Copper, 4.6 times more Iron, 20.8 times more Magnesium, 4.3 times more Manganese, 17.8 times more Phosphorus, 4 times more Potassium, 5.9 times more Selenium and 16.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.

Comparison of macro-nutrients per 1 kilogram:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 3.5 times more Sugars than Almonds.
While Almonds contain 6.5 times more Energy, 249.7 times more Fat, 92.7 times more Saturated Fat, 173.6 times more Omega 6, 5 times more Fiber and 21.6 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Almonds have similar amounts of Carbohydrate per 1 kg.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsAlmondsVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: