Comparing Nutrients in 100 grams Canned Sweet Potato, Syrup Pack, Drained SolidsVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Almonds

14%

72%

14%

100 g ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Almonds

3.72%108kcal

Energy

20%579kcal

108 kcalvs579 kcal

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

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0.33%0.32g

Fat

51.5%50g

0.32 gvs50 g

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

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0.22%0.069g

Saturated Fat

12%3.8g

0.069 gvs3.8 g

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

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1.38%0.022g

Omega 3

0.19%0.003g

0.022 gvs0.003 g

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

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0.7%0.12g

Omega 6

72.5%12.3g

0.12 gvs12.3 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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19.5%25.4g

Carbohydrate

16.6%21.6g

25.4 gvs21.6 g

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

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7.9%5.74g

Sugars

6%4.35g

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

5.74 gvs4.35 g

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

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Fructose

0.15%0.11g

≤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 gvs0.11 g

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

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Glucose

%0.17g

NA gvs0.17 g

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

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Sucrose

%3.95g

NA gvs3.95 g

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

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7.9%3g

Fiber

33%12.5g

3 gvs12.5 g

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

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2.3%1.28g

Protein

37.8%21g

1.28 gvs21 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 Almonds

51%458μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

458 μgvs0 μg

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

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2.1%0.025mg

Vitamin B1

17%0.21mg

Thiamine

0.025 mgvs0.21 mg

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

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2.92%0.038mg

Vitamin B2

87.5%1.14mg

Riboflavin

0.038 mgvs1.14 mg

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

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2.13%0.34mg

Vitamin B3

22.6%3.6mg

Niacin, nicotinic acid, niacinamide

0.34 mgvs3.6 mg

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

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8.04%0.4mg

Vitamin B5

9.4%0.47mg

Pantothenic acid

0.4 mgvs0.47 mg

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

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4.77%0.062mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.062 mgvs0.14 mg

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

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1.73%0.52μg

Vitamin B7

190%57μg

Biotin

0.52 μgvs57 μg

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

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2%8μg

Vitamin B9

11%44μg

Folates and Folic Acid

8 μgvs44 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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12%11mg

Vitamin C

0%0mg

Ascorbic acid

11 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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7.67%1.15mg

Vitamin E

171%25.6mg

Tocopherols and Tocotrienols

1.15 mgvs25.6 mg

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

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2.17%2.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.6 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 Almonds

1.7%17mg

Calcium

27%269mg

17 mgvs269 mg

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

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18.6%0.17mg

Copper

115%1.03mg

0.17 mgvs1.03 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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12%0.95mg

Iron

46.4%3.7mg

0.95 mgvs3.7 mg

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

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2.86%12mg

Magnesium

64.3%270mg

12 mgvs270 mg

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

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26.7%0.62mg

Manganese

95%2.18mg

0.62 mgvs2.18 mg

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

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Molybdenum

101%45.3μg

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

NA μgvs45.3 μg

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

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3.57%25mg

Phosphorus

68.7%481mg

25 mgvs481 mg

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

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5.68%193mg

Potassium

21.6%733mg

193 mgvs733 mg

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

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1.45%0.8μg

Selenium

7.45%4.1μg

0.8 μgvs4.1 μg

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

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2.6%39mg

Sodium

0.067%1mg

39 mgvs1 mg

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

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1.45%0.16mg

Zinc

28.4%3.12mg

0.16 mgvs3.12 mg

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

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1.96%72.5g

Water

0.12%4.4g

72.5 gvs4.4 g

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

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Lets compare vitamin content per 100 grams of Canned Sweet Potato, Syrup Pack, Drained Solids vs Almonds:

Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 8.2 times more Vitamin B1, 29.9 times more Vitamin B2, 10.6 times more Vitamin B3, 2.2 times more Vitamin B6, 109.6 times more Vitamin B7, 5.5 times more Vitamin B9 and 22.3 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Almonds have similar amounts of Vitamin B5 per 100 g.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Sweet Potato, Syrup Pack, Drained Solids vs Almonds:

Canned Sweet Potato, Syrup Pack, Drained Solids have 39 times more Sodium and 16.4 times more Water than Almonds.
While Almonds contain 15.8 times more Calcium, 6.2 times more Copper, 3.9 times more Iron, 22.5 times more Magnesium, 3.5 times more Manganese, 19.2 times more Phosphorus, 3.8 times more Potassium, 5.1 times more Selenium and 19.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.

Comparison of macro-nutrients per 100 grams:

Canned Sweet Potato, Syrup Pack, Drained Solids have 7.3 times more Omega 3 and 1.3 times more Sugars than Almonds.
While Almonds contain 5.4 times more Energy, 156 times more Fat, 55.1 times more Saturated Fat, 103.6 times more Omega 6, 4.2 times more Fiber and 16.5 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Almonds have similar amounts of Carbohydrate per 100 g.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceAlmondsVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 grams Canned Sweet Potato, Syrup Pack, Drained SolidsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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