Nutrient Comparison: Brazilnuts VS Baked Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Brazilnuts vs Baked Sweet Potato:
- 14 ounces of Brazilnuts have 5.8 times more Vitamin B1, 3.7 times more Vitamin B9 and 8 times more Vitamin E than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 3 times more Vitamin B2, 5 times more Vitamin B3, 4.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 28 times more Vitamin C than Dried Brazilnuts.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
- 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
- Both Dried Brazilnuts as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Brazilnuts vs Baked Sweet Potato:
- 14 ounces of Brazilnuts have 4.2 times more Calcium, 10.8 times more Copper, 3.5 times more Iron, 13.9 times more Magnesium, 2.5 times more Manganese, 13.4 times more Phosphorus, 1.4 times more Potassium, 9585 times more Selenium and 12.7 times more Zinc than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain 12 times more Sodium and 22.2 times more Water than Dried Brazilnuts.
- 14 ounces of Baked Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Brazilnuts have 7.3 times more Energy, 447.3 times more Fat, 310.3 times more Saturated Fat, 6 times more Omega 3, 270.7 times more Omega 6, 2.3 times more Fiber and 7.1 times more Protein than Baked Sweet Potato.
- While 14 oz of Sweet Potato Baked in skin, flesh only contain 1.8 times more Carbohydrate and 2.8 times more Sugars than Dried Brazilnuts.
- 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6