Comparing Nutrients in 1 kilogram Brazilnuts VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Brazilnuts	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	227% 6590kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	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	90% 117g	162% 211g	130g per day for Men 19-50 years
Sugars	32% 23.3g	69% 50g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	47.4% 18g	38g per day for Men 19-50 years
Protein	256% 143g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	443% 3990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	105% 5.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	53% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	42.5% 170μg	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	7.78% 7mg	293% 264mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	160% 1600mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	154% 1.4mg	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	304% 24.3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	198% 4.55mg	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	1036% 7250mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Canned Sweet Potato, Vacuum Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Canned Sweet Potato, Vacuum Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Canned Sweet Potato, Vacuum Pack:

• 1 kilogram of Brazilnuts has 16.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 5.7 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 37.7 times more Vitamin C than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Canned Sweet Potato, Vacuum Pack:

• 1 kilogram of Brazilnuts has 7.3 times more Calcium, 12.5 times more Copper, 2.7 times more Iron, 17.1 times more Magnesium, 2.7 times more Manganese, 14.8 times more Phosphorus, 2.1 times more Potassium, 2738.6 times more Selenium and 22.6 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 17.7 times more Sodium and 22.2 times more Water than Dried Brazilnuts.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 7.2 times more Energy, 335.5 times more Fat, 393.5 times more Saturated Fat, 2.8 times more Omega 3, 343.1 times more Omega 6, 4.2 times more Fiber and 8.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 1.8 times more Carbohydrate and 2.1 times more Sugars than Dried Brazilnuts.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6