Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Mashed Sweet Potato	Acorns	Recommended Dietary Allowance
Energy	35% 1010kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	97% 31g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	313% 408g	130g per day for Men 19-50 years
Sugars	75% 54.5g	NA	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	44.7% 17g	NA	38g per day for Men 19-50 years
Protein	35.4% 20g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Acorns	Recommended Dietary Allowance
Vitamin A	483% 4350μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	218% 870μg	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	57.8% 52mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72.7% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Acorns	Recommended Dietary Allowance
Calcium	30% 300mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	690% 6.2mg	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	166% 13.3mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	581% 13.4mg	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	74.3% 520mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	50% 750mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	20% 739g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Mashed Sweet Potato vs Acorns:

• 1 kilogram of Canned Mashed Sweet Potato has 217.5 times more Vitamin A and more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 4.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.9 times more Vitamin B9 than Canned Mashed Sweet Potato.
• 1 kilogram of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Mashed Sweet Potato as well as Raw Acorns have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Mashed Sweet Potato vs Acorns:

• 1 kilogram of Canned Mashed Sweet Potato has 1.7 times more Iron and more Sodium than Acorns.
• While 1 kg of Raw Acorns contains 1.4 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium and 2.4 times more Zinc than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 3.8 times more Energy, 119.3 times more Fat, 75.7 times more Saturated Fat, 64.7 times more Omega 6, 1.8 times more Carbohydrate and 3.1 times more Protein than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6