Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Almonds

Weight per 300 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids

337g

Almonds

51.8g

Almonds have 6.5 times more energy per unit of mass than Canned Sweet Potato, Syrup Pack, Solids And Liquids, which is very high in comparison to other foods. Canned Sweet Potato, Syrup Pack, Solids And Liquids having average energy density.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Almonds?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.7%0.67g

Fat

26.7%26g

0.67 gvs26 g

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

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0.43%0.14g

Saturated Fat

6.16%1.97g

0.14 gvs1.97 g

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

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2.74%0.044g

Omega 3

0.097%0.002g

0.044 gvs0.002 g

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

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1.4%0.24g

Omega 6

37.6%6.4g

0.24 gvs6.4 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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54.3%70.6g

Carbohydrate

8.6%11g

70.6 gvs11 g

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

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71.6%52g

Sugars

3.1%2.25g

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

52 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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22%8.43g

Fiber

17%6.48g

8.43 gvs6.48 g

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

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5.9%3.3g

Protein

19.6%11g

3.3 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Almonds

141%1271μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1271 μgvs0 μg

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

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6.74%0.081mg

Vitamin B1

8.85%0.11mg

Thiamine

0.081 mgvs0.11 mg

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

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12%0.16mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.16 mgvs0.59 mg

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

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9.6%1.54mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs1.87 mg

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

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22.2%1.1mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.1 mgvs0.24 mg

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

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13.2%0.17mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.17 mgvs0.071 mg

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

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4.5%1.35μg

Vitamin B7

98%29.5μg

Biotin

1.35 μgvs29.5 μg

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

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5.9%23.6μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

23.6 μgvs22.8 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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39.3%35.4mg

Vitamin C

0%0mg

Ascorbic acid

35.4 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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21%3.17mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

3.17 mgvs13.3 mg

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

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5.9%7.08μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.08 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

5.06%50.6mg

Calcium

14%139mg

50.6 mgvs139 mg

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

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46.4%0.42mg

Copper

59.4%0.53mg

0.42 mgvs0.53 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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33.7%2.7mg

Iron

24%1.92mg

2.7 mgvs1.92 mg

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

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10.4%44mg

Magnesium

33.3%140mg

44 mgvs140 mg

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

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74.3%1.7mg

Manganese

49%1.13mg

1.7 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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13%91mg

Phosphorus

35.6%249mg

91 mgvs249 mg

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

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18.3%624mg

Potassium

11%380mg

624 mgvs380 mg

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

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4.3%2.36μg

Selenium

3.86%2.12μg

2.36 μgvs2.12 μg

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

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6.5%98mg

Sodium

0.035%0.52mg

98 mgvs0.52 mg

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

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5.82%0.64mg

Zinc

14.7%1.6mg

0.64 mgvs1.6 mg

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

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7.05%261g

Water

0.062%2.3g

261 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Almonds:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have more Vitamin A, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 21.9 times more Vitamin B7 and 4.2 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Almonds:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.4 times more Iron, 1.5 times more Manganese, 1.6 times more Potassium, 188.7 times more Sodium and 114.2 times more Water than Almonds.
While Almonds contain 2.8 times more Calcium, 1.3 times more Copper, 3.2 times more Magnesium, 2.7 times more Phosphorus and 2.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Almonds have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 6.3 times more Carbohydrate, 23 times more Sugars and 1.3 times more Fiber than Almonds.
While Almonds contain 38.4 times more Fat, 14.3 times more Saturated Fat, 26.7 times more Omega 6 and 3.3 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 Energy per 300 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: