Nutrient Comparison: Canned Mashed Sweet Potato VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Brazilnuts:
- 14 ounces of Canned Mashed Sweet Potato have more Vitamin A, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 2.3 times more Vitamin B6, 7.4 times more Vitamin C and more Vitamin K than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 22.9 times more Vitamin B1, 2 times more Vitamin B9 and 5.2 times more Vitamin E than Canned Mashed Sweet Potato.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
- Both Canned Mashed Sweet Potato as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Brazilnuts:
- 14 ounces of Canned Mashed Sweet Potato have 25 times more Sodium than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 5.3 times more Calcium, 6.3 times more Copper, 1.8 times more Iron, 15.7 times more Magnesium, 13.9 times more Phosphorus, 3.1 times more Potassium, 2396.3 times more Selenium and 19.3 times more Zinc than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Brazilnuts contain similar levels of Manganese per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Mashed Sweet Potato have 2 times more Carbohydrate and 2.3 times more Sugars than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 6.5 times more Energy, 335.5 times more Fat, 393.5 times more Saturated Fat, 2.8 times more Omega 3, 343.1 times more Omega 6, 4.4 times more Fiber and 7.2 times more Protein than Canned Mashed Sweet Potato.
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6