Comparing Nutrients in 14 ounces Baked Sweet Potato VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Baked Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.3% 357kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	102% 133g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.74% 2g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 9.05g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	14.2% 7.98g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	424% 3814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	86.4% 77.8mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Calcium	15% 151mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	295% 2.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.2% 2.74mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	231% 5.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.13% 301g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Sweet Potato versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Sweet Potato vs Dried Beechnuts:

• 14 ounces of Baked Sweet Potato have more Vitamin A, 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B6 and 18.8 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Dried Beechnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Sweet Potato vs Dried Beechnuts:

• 14 ounces of Baked Sweet Potato have 38 times more Calcium, more Magnesium, more Phosphorus and 11.5 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.2 times more Copper, 3.6 times more Iron, 2.7 times more Manganese and 2.1 times more Potassium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Dried Beechnuts contain similar levels of Sodium and Zinc per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 6.4 times more Energy, 333.3 times more Fat, 110 times more Saturated Fat, 283.3 times more Omega 3, 204.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Sweet Potato Baked in skin, flesh only.
• 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6