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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Energy	37.2% 1080kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	179% 57g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	258% 335g	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	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	509% 4580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	17% 170mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	583% 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	0% 0mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	19.6% 725g	1.8% 66g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids versus 1 kg of Dried Beechnuts 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 Dried Beechnuts:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has more Vitamin A than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 12.2 times more Vitamin B1, 9.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5, 11 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4 times more Copper, 2.6 times more Iron, 2.2 times more Manganese, 5.3 times more Potassium and 2.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Dried Beechnuts contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 5.3 times more Energy, 156.3 times more Fat, 82.9 times more Saturated Fat, 77.3 times more Omega 3, 154.5 times more Omega 6, 1.3 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 3 and Omega 6