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

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Dried Butternuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	211% 6120kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	5449% 87g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	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	93% 121g	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	124% 47g	150% 57g	38g per day for Men 19-50 years
Protein	445% 249g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	83.3% 75mg	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	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 Butternuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	53% 530mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	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	503% 40mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	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	637% 4460mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	14% 520g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dried Butternuts 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 Butternuts vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Dried Butternuts has 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 72.3 times more Vitamin A and 2.3 times more Vitamin C than Dried Butternuts.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Butternuts has 2.5 times more Copper, 5.2 times more Iron, 9.1 times more Magnesium, 13.6 times more Manganese, 7.6 times more Phosphorus, 43 times more Selenium and 8.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 146 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 3.4 times more Energy, 6.4 times more Fat, 26.8 times more Omega 3, 13.4 times more Omega 6 and 11.5 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 3 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Saturated Fat and Fiber per one kilogram.