Comparing Nutrients in 1 kilogram Dried Beechnuts VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	199% 5760kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	1063% 17g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	274% 356g	130g per day for Men 19-50 years
Sugars	NA	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 54g	g per day for Men 19-50 years
Fiber	NA	150% 57g	38g per day for Men 19-50 years
Protein	111% 62g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	80% 320μg	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	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	197% 1.77mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Frozen French Fried Sweet Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Dried Beechnuts has 3.3 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains more Vitamin A than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Dried Beechnuts has 3.8 times more Copper, 3.2 times more Iron, 2.8 times more Manganese and 2.5 times more Potassium than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 52 times more Calcium, more Magnesium, more Phosphorus and 3.8 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Frozen French Fried Sweet Potatoes with Salt contain similar levels of 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 3.2 times more Energy, 5.6 times more Fat, 4.9 times more Saturated Fat, 5.2 times more Omega 3, 7.3 times more Omega 6 and 2.9 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Dried Beechnuts and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.