Comparing Nutrients in 1 pound Canned Mashed Sweet PotatoVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Almonds

15.8%458kcal

Energy

91%2626kcal

458 kcalvs2626 kcal

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

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0.94%0.91g

Fat

233%226g

0.91 gvs226 g

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

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0.58%0.19g

Saturated Fat

54%17.2g

0.19 gvs17.2 g

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

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3.7%0.059g

Omega 3

0.85%0.014g

0.059 gvs0.014 g

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

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1.9%0.32g

Omega 6

329%56g

0.32 gvs56 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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81%105g

Carbohydrate

75%98g

105 gvs98 g

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

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34%24.7g

Sugars

27.2%19.7g

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

24.7 gvs19.7 g

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

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Fructose

0.69%0.5g

≤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 gvs0.5 g

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

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Glucose

%0.77g

NA gvs0.77 g

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

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Sucrose

%18g

NA gvs18 g

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

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20.3%7.7g

Fiber

149%56.7g

7.7 gvs56.7 g

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

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16%9g

Protein

171%96g

9 gvs96 g

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

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Vitamins

Canned Mashed Sweet Potatovs Almonds

219%1973μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1973 μgvs0 μg

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

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10.2%0.12mg

Vitamin B1

77.5%0.93mg

Thiamine

0.12 mgvs0.93 mg

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

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31.4%0.41mg

Vitamin B2

397%5.16mg

Riboflavin

0.41 mgvs5.16 mg

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

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27%4.33mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

4.33 mgvs16.4 mg

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

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46.4%2.32mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

2.32 mgvs2.14 mg

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

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82%1.07mg

Vitamin B6

48%0.62mg

Pyridoxine

1.07 mgvs0.62 mg

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

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29.8%8.94μg

Vitamin B7

862%259μg

Biotin

8.94 μgvs259 μg

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

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12.5%50μg

Vitamin B9

50%200μg

Folates and Folic Acid

50 μgvs200 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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26.2%23.6mg

Vitamin C

0%0mg

Ascorbic acid

23.6 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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33%4.94mg

Vitamin E

775%116mg

Tocopherols and Tocotrienols

4.94 mgvs116 mg

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

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9.07%11μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11 μgvs0 μg

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

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Minerals

Canned Mashed Sweet Potatovs Almonds

13.6%136mg

Calcium

122%1220mg

136 mgvs1220 mg

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

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140%1.26mg

Copper

520%4.68mg

1.26 mgvs4.68 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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75.4%6.03mg

Iron

210%17mg

6.03 mgvs17 mg

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

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26%109mg

Magnesium

292%1225mg

109 mgvs1225 mg

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

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195%4.5mg

Manganese

430%9.9mg

4.5 mgvs9.9 mg

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

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Molybdenum

457%205μg

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

NA μgvs205 μg

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

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33.7%236mg

Phosphorus

312%2182mg

236 mgvs2182 mg

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

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28%953mg

Potassium

98%3325mg

953 mgvs3325 mg

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

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6.6%3.63μg

Selenium

34%18.6μg

3.63 μgvs18.6 μg

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

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22.7%340mg

Sodium

0.3%4.54mg

340 mgvs4.54 mg

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

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8.66%0.95mg

Zinc

129%14mg

0.95 mgvs14 mg

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

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9.06%335g

Water

0.54%20g

335 gvs20 g

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

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Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Almonds:

Canned Mashed Sweet Potato has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 7.6 times more Vitamin B1, 12.6 times more Vitamin B2, 3.8 times more Vitamin B3, 28.9 times more Vitamin B7, 4 times more Vitamin B9 and 23.5 times more Vitamin E than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Almonds have similar amounts of Vitamin B5 per 1 lb.
Both Canned Mashed Sweet Potato as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Almonds:

Canned Mashed Sweet Potato has 75 times more Sodium and 16.8 times more Water than Almonds.
While Almonds contain 9 times more Calcium, 3.7 times more Copper, 2.8 times more Iron, 11.3 times more Magnesium, 2.2 times more Manganese, 9.3 times more Phosphorus, 3.5 times more Potassium, 5.1 times more Selenium and 14.9 times more Zinc than Canned Mashed Sweet Potato.

Comparison of macro-nutrients per 1 pound:

Canned Mashed Sweet Potato has 1.3 times more Sugars than Almonds.
While Almonds contain 5.7 times more Energy, 249.7 times more Fat, 92.7 times more Saturated Fat, 173.6 times more Omega 6, 7.4 times more Fiber and 10.7 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Almonds have similar amounts of Carbohydrate per 1 lb.
Both Canned Mashed Sweet Potato as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned Mashed Sweet PotatoVS Frozen Sweet PotatoAlmondsVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 pound Canned Mashed Sweet PotatoVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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