Comparing Nutrients in 1 kilogram Sweet Potato VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	179% 57g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	258% 335g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	28% 15.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	788% 7090μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Calcium	30% 300mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21% 773g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Potato 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 Sweet Potato vs Dried Beechnuts:

• 1 kilogram of Sweet Potato has more Vitamin A than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.9 times more Vitamin B1, 6.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B6, 10.3 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sweet Potato vs Dried Beechnuts:

• 1 kilogram of Sweet Potato has 30 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 11.7 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.4 times more Copper, 4 times more Iron, 5.2 times more Manganese and 3 times more Potassium than Raw Sweet Potato.
• Both Sweet Potato and Dried Beechnuts contain similar levels of Zinc per one kilogram.
• 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 6.7 times more Energy, 1000 times more Fat, 317.7 times more Saturated Fat, 1700 times more Omega 3, 1414.6 times more Omega 6, 1.7 times more Carbohydrate and 3.9 times more Protein than Raw Sweet Potato.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6