Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Sweet Potato no Skin	Dried Beechnuts	Recommended Dietary Allowance
Energy	26.2% 760kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	179% 57g	32g per day for Men 19-50 years
Omega 3	0% 0g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	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	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	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	874% 7870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	526% 6.84mg	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	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	142% 128mg	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	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27% 270mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21.7% 801g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Dried Beechnuts:

• 1 kilogram of Boiled Sweet Potato no Skin has more Vitamin A than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.4 times more Vitamin B1, 7.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 18.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Dried Beechnuts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Dried Beechnuts:

• 1 kilogram of Boiled Sweet Potato no Skin has 27 times more Calcium, more Magnesium, more Phosphorus and 12.1 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 7.1 times more Copper, 3.4 times more Iron, 5 times more Manganese, 4.4 times more Potassium, 1.4 times more Sodium and 1.8 times more Zinc than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 7.6 times more Energy, 357.1 times more Fat, 184.5 times more Saturated Fat, more Omega 3, 301.5 times more Omega 6, 1.9 times more Carbohydrate and 4.5 times more Protein than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6