Comparing Nutrients in 100 calories Canned Mashed Sweet PotatoVS Almonds

Weight per 100 calories

Canned Mashed Sweet Potato

99g

Almonds

17.3g

Almonds have 5.7 times more energy per unit of mass than Canned Mashed Sweet Potato, which is very high in comparison to other foods. Canned Mashed Sweet Potato having average energy density.

Which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Almonds?

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.2%0.2g

Fat

8.9%8.62g

0.2 gvs8.62 g

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

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0.13%0.041g

Saturated Fat

2.05%0.66g

0.041 gvs0.66 g

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

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0.8%0.013g

Omega 3

0.032%0.001g

0.013 gvs0.001 g

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

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0.41%0.07g

Omega 6

12.5%2.13g

0.07 gvs2.13 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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17.7%23g

Carbohydrate

2.86%3.72g

23 gvs3.72 g

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

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7.44%5.4g

Sugars

1.04%0.75g

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

5.4 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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4.43%1.7g

Fiber

5.7%2.16g

1.7 gvs2.16 g

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

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3.5%1.96g

Protein

6.52%3.65g

1.96 gvs3.65 g

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

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Vitamins

Canned Mashed Sweet Potatovs Almonds

48%431μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

431 μgvs0 μg

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

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2.23%0.027mg

Vitamin B1

2.95%0.035mg

Thiamine

0.027 mgvs0.035 mg

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

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6.85%0.089mg

Vitamin B2

15%0.2mg

Riboflavin

0.089 mgvs0.2 mg

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

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5.9%0.95mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.95 mgvs0.62 mg

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

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10%0.51mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.51 mgvs0.081 mg

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

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18%0.23mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.23 mgvs0.024 mg

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

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6.5%1.95μg

Vitamin B7

33%9.84μg

Biotin

1.95 μgvs9.84 μg

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

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2.72%11μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

11 μgvs7.6 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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5.72%5.15mg

Vitamin C

0%0mg

Ascorbic acid

5.15 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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7.2%1.08mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

1.08 mgvs4.43 mg

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

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2%2.38μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.38 μgvs0 μg

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

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Minerals

Canned Mashed Sweet Potatovs Almonds

2.97%29.7mg

Calcium

4.65%46.5mg

29.7 mgvs46.5 mg

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

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30.6%0.28mg

Copper

19.8%0.18mg

0.28 mgvs0.18 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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16.5%1.3mg

Iron

8%0.64mg

1.3 mgvs0.64 mg

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

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5.66%23.8mg

Magnesium

11%46.6mg

23.8 mgvs46.6 mg

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

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42.5%0.98mg

Manganese

16.4%0.38mg

0.98 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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7.36%51.5mg

Phosphorus

12%83mg

51.5 mgvs83 mg

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

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6.1%208mg

Potassium

3.72%127mg

208 mgvs127 mg

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

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1.44%0.79μg

Selenium

1.3%0.71μg

0.79 μgvs0.71 μg

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

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4.95%74.3mg

Sodium

0.012%0.17mg

74.3 mgvs0.17 mg

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

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1.9%0.21mg

Zinc

4.9%0.54mg

0.21 mgvs0.54 mg

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

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1.98%73g

Water

0.021%0.76g

73 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Canned Mashed Sweet Potato vs Almonds:

Canned Mashed Sweet Potato has more Vitamin A, 1.5 times more Vitamin B3, 6.2 times more Vitamin B5, 9.8 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5 times more Vitamin B7 and 4.1 times more Vitamin E than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Mashed Sweet Potato vs Almonds:

Canned Mashed Sweet Potato has 1.5 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 1.6 times more Potassium, 430 times more Sodium and 96 times more Water than Almonds.
While Almonds contain 1.6 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus and 2.6 times more Zinc than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Almonds have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Mashed Sweet Potato has 6.2 times more Carbohydrate and 7.2 times more Sugars than Almonds.
While Almonds contain 43.5 times more Fat, 16.2 times more Saturated Fat, 30.3 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Almonds have similar amounts of Energy per 100 kcal.
Both Canned Mashed Sweet Potato as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Canned Mashed Sweet PotatoVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: