Comparing Nutrients in 1 kilogram Frozen Sweet Potato VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Energy	33% 960kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	504% 161g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	44.7% 17g	197% 75g	38g per day for Men 19-50 years
Protein	30.5% 17g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Vitamin A	576% 5180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	55% 220μg	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	148% 133mg	7.78% 7mg	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	NA	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Calcium	37% 370mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	1937% 17.4mg	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	66.3% 5.3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	532% 12.2mg	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	64.3% 450mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Sweet Potato vs Brazilnuts:

• 1 kilogram of Frozen Sweet Potato has more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 19 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 9.2 times more Vitamin B1 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Brazilnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Sweet Potato vs Brazilnuts:

• 1 kilogram of Frozen Sweet Potato has 21.9 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4.3 times more Calcium, 9.8 times more Copper, 4.6 times more Iron, 17.1 times more Magnesium, 1.8 times more Manganese, 16.1 times more Phosphorus, 1.8 times more Potassium, 3195 times more Selenium and 13.1 times more Zinc than Frozen Sweet Potato, Unprepared.
• 1 kilogram of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Sweet Potato has 1.9 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 6.9 times more Energy, 372.8 times more Fat, 413.7 times more Saturated Fat, 2.8 times more Omega 3, 363.6 times more Omega 6, 4.4 times more Fiber and 8.4 times more Protein than Frozen Sweet Potato, Unprepared.
• 1 kilogram of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6