Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Boiled Sweet Potato no Skin	Acorn Flour	Recommended Dietary Allowance
Energy	26.2% 760kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	420% 547g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Acorn Flour	Recommended Dietary Allowance
Vitamin A	874% 7870μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	529% 6.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	285% 1140μg	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	142% 128mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Acorn Flour	Recommended Dietary Allowance
Calcium	27% 270mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	679% 6.1mg	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	90% 7.2mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	758% 17.4mg	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	45.7% 320mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	21.7% 801g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Acorn Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin versus 1 kg of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Acorn Flour:

• 1 kilogram of Boiled Sweet Potato no Skin has 262.3 times more Vitamin A and more Vitamin C than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 19 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 1 kilogram of Acorn Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Sweet Potato without Skin as well as Full fat Acorn Flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Acorn Flour:

• 1 kilogram of Boiled Sweet Potato no Skin has 13.4 times more Water than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 1.6 times more Calcium, 6.5 times more Copper, 1.7 times more Iron, 6.1 times more Magnesium, 6.6 times more Manganese, 3.2 times more Phosphorus, 3.1 times more Potassium and 3.2 times more Zinc than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Full fat Acorn Flour contains 6.6 times more Energy, 215.5 times more Fat, 126.5 times more Saturated Fat, 95.3 times more Omega 6, 3.1 times more Carbohydrate and 5.5 times more Protein than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6