Comparing Nutrients in 1 kilogram Dried Beechnuts VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Dried Beechnuts	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	199% 5760kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1063% 17g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	212% 154g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	111% 62g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	17.5% 70μg	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	172% 155mg	117% 105mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	1% 10mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	138% 1.24mg	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	308% 24.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	220% 5.07mg	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	0% 0mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.8% 66g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Dried Beechnuts has 12.7 times more Vitamin B1, 8.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 13.4 times more Vitamin B6, 16.1 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains more Vitamin A than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Dried Beechnuts has 5.4 times more Copper, 3.1 times more Iron, 2.6 times more Manganese, 5.5 times more Potassium, 1.3 times more Sodium and 1.9 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains more Magnesium, more Phosphorus and 11.7 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 6.5 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 130.8 times more Omega 3, 259 times more Omega 6, 1.6 times more Carbohydrate and 6.3 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein