Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained Solids VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Acorns	Recommended Dietary Allowance
Energy	37.2% 1080kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	97% 31g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	313% 408g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	23% 13g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Acorns	Recommended Dietary Allowance
Vitamin A	509% 4580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.3% 5.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	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	120% 108mg	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	76.7% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Acorns	Recommended Dietary Allowance
Calcium	17% 170mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	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	119% 9.5mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	35.7% 250mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	19.6% 725g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids 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 Sweet Potato, Syrup Pack, Drained Solids vs Acorns:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 229 times more Vitamin A and more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 4.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5, 8.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Acorns have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Drained Solids vs Acorns:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 1.2 times more Iron and more Sodium than Acorns.
• While 1 kg of Raw Acorns contains 2.4 times more Calcium, 3.7 times more Copper, 5.2 times more Magnesium, 2.2 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 3.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 3.6 times more Energy, 74.6 times more Fat, 45 times more Saturated Fat, 38.6 times more Omega 6, 1.6 times more Carbohydrate and 4.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6