Nutrient Comparison: Sweet Potato VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Sweet Potato vs Brazilnuts:
- 14 ounces of Sweet Potato have more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.4 times more Vitamin C than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 7.9 times more Vitamin B1, 2 times more Vitamin B9 and 21.7 times more Vitamin E than Raw Sweet Potato.
- 14 ounces of Sweet Potato have insufficient amounts of Vitamin E
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
- Both Raw Sweet Potato as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Sweet Potato vs Brazilnuts:
- 14 ounces of Sweet Potato have 18.3 times more Sodium and 22.6 times more Water than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 5.3 times more Calcium, 11.5 times more Copper, 4 times more Iron, 15 times more Magnesium, 4.7 times more Manganese, 15.4 times more Phosphorus, 2 times more Potassium, 3195 times more Selenium and 13.5 times more Zinc than Raw Sweet Potato.
- 14 ounces of Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Sweet Potato have 1.7 times more Carbohydrate and 1.8 times more Sugars than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 7.7 times more Energy, 1342 times more Fat, 896.3 times more Saturated Fat, 36 times more Omega 3, 1874.1 times more Omega 6, 2.5 times more Fiber and 9.1 times more Protein than Raw Sweet Potato.
- 14 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6