Comparing Nutrients in 1 kilogram Dried Beechnuts VS Baked Sweet Potato

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Energy	199% 5760kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1063% 17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	159% 207g	130g per day for Men 19-50 years
Sugars	NA	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	111% 62g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	1% 10mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	179% 1.6mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	216% 4.97mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	20.5% 758g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Baked Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Baked Sweet Potato:

• 1 kilogram of Dried Beechnuts has 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 Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains more Vitamin A, 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Baked Sweet Potato:

• 1 kilogram of Dried Beechnuts has 4.2 times more Copper, 3.6 times more Iron, 2.7 times more Manganese and 2.1 times more Potassium than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 38 times more Calcium, more Magnesium, more Phosphorus and 11.5 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato contain similar levels of Sodium and Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 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 Baked Sweet Potato.
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6