Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Blanched Almonds

14%

75%

11%

5 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Blanched Almonds

5.28%153kcal

Energy

29%836kcal

153 kcalvs836 kcal

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

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0.47%0.45g

Fat

76.7%74.4g

0.45 gvs74.4 g

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

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0.31%0.098g

Saturated Fat

17.5%5.6g

0.098 gvs5.6 g

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

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1.95%0.031g

Omega 3

0.35%0.006g

0.031 gvs0.006 g

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

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0.99%0.17g

Omega 6

103%17.5g

0.17 gvs17.5 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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27.7%36g

Carbohydrate

20.4%26.5g

36 gvs26.5 g

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

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11.2%8.14g

Sugars

9.05%6.56g

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

8.14 gvs6.56 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.043g

NA gvs0.043 g

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

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Sucrose

%6.32g

NA gvs6.32 g

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

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11%4.25g

Fiber

37%14g

4.25 gvs14 g

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

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3.24%1.8g

Protein

54%30.3g

1.8 gvs30.3 g

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

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Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Blanched Almonds

72%649μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

649 μgvs0 μg

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

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2.95%0.035mg

Vitamin B1

22.6%0.27mg

Thiamine

0.035 mgvs0.27 mg

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

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4.14%0.054mg

Vitamin B2

77.5%1mg

Riboflavin

0.054 mgvs1 mg

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

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3%0.48mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs4.96 mg

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

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11.4%0.57mg

Vitamin B5

8.9%0.45mg

Pantothenic acid

0.57 mgvs0.45 mg

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

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6.76%0.088mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.088 mgvs0.16 mg

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

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2.46%0.74μg

Vitamin B7

Biotin

0.74 μgvsNA μg

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

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2.83%11.3μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

11.3 μgvs69.5 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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17%15.3mg

Vitamin C

0%0mg

Ascorbic acid

15.3 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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11%1.63mg

Vitamin E

224%33.7mg

Tocopherols and Tocotrienols

1.63 mgvs33.7 mg

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

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3.07%3.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.7 μgvs0 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Blanched Almonds

2.4%24mg

Calcium

33.5%335mg

24 mgvs335 mg

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

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26.3%0.24mg

Copper

162%1.46mg

0.24 mgvs1.46 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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17%1.35mg

Iron

58%4.65mg

1.35 mgvs4.65 mg

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

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4.05%17mg

Magnesium

90%380mg

17 mgvs380 mg

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

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38%0.87mg

Manganese

113%2.6mg

0.87 mgvs2.6 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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5.06%35.4mg

Phosphorus

97%682mg

35.4 mgvs682 mg

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

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8.05%274mg

Potassium

27.5%934mg

274 mgvs934 mg

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

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2.06%1.13μg

Selenium

8.25%4.54μg

1.13 μgvs4.54 μg

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

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3.7%55.3mg

Sodium

1.8%27mg

55.3 mgvs27 mg

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

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2.06%0.23mg

Zinc

38.3%4.2mg

0.23 mgvs4.2 mg

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

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2.78%103g

Water

0.17%6.4g

103 gvs6.4 g

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

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Lets compare vitamin content per 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids vs Blanched Almonds:

Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 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.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Blanched Almonds:

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.1 times more Sodium and 16.1 times more Water than Blanched Almonds.
While Blanched Almonds contain 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.

Comparison of macro-nutrients per 5 ounces:

Canned Sweet Potato, Syrup Pack, Drained Solids have 5.5 times more Omega 3, 1.4 times more Carbohydrate and 1.2 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 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.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceBlanched AlmondsVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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