Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	35% 1010kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	41% 13g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	35.4% 20g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	483% 4350μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	30% 300mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	20% 739g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Dried Butternuts per 1 kg

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

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

• 1 kilogram of Canned Mashed Sweet Potato has 72.5 times more Vitamin A and 1.6 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 14.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 6 times more Vitamin B9 than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Canned Mashed Sweet Potato as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Mashed Sweet Potato has 75 times more Sodium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.8 times more Calcium, 1.6 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 6.6 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium, 21.5 times more Selenium and 14.9 times more Zinc than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mashed Sweet Potato has 1.9 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 6.1 times more Energy, 284.9 times more Fat, 31.9 times more Saturated Fat, 670.6 times more Omega 3, 475 times more Omega 6, 2.8 times more Fiber and 12.6 times more Protein than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6