Nutrient Comparison: Baked Sweet Potato VS Roasted Cashews per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Sweet Potato versus 14 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Sweet Potato vs Roasted Cashews:
- 14 ounces of Baked Sweet Potato have more Vitamin A and more Vitamin C than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 11.5 times more Vitamin B9, 1.3 times more Vitamin E and 15.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
- Both Baked Sweet Potato and Roasted Cashews provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
- 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
- 14 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
- Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Baked Sweet Potato vs Roasted Cashews:
- 14 ounces of Baked Sweet Potato have 2.3 times more Sodium and 44.6 times more Water than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 13.8 times more Copper, 8.7 times more Iron, 9.6 times more Magnesium, 1.7 times more Manganese, 9.1 times more Phosphorus, 58.5 times more Selenium and 17.5 times more Zinc than Sweet Potato Baked in skin, flesh only.
- Both Baked Sweet Potato and Roasted Cashews contain similar levels of Calcium and Potassium per 14 ounces.
- 14 ounces of Baked Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Baked Sweet Potato have 1.3 times more Sugars than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 6.4 times more Energy, 309 times more Fat, 176.1 times more Saturated Fat, 26.8 times more Omega 3, 85.1 times more Omega 6, 1.6 times more Carbohydrate and 7.6 times more Protein than Sweet Potato Baked in skin, flesh only.
- Both Baked Sweet Potato and Roasted Cashews offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6