Comparing Nutrients in 1 kilogram Sweet Potato VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	41% 13g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	28% 15.7g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	788% 7090μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	30% 300mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	21% 773g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Dried Butternuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweet Potato vs Dried Butternuts:

• 1 kilogram of Sweet Potato has 118.2 times more Vitamin A and 1.3 times more Vitamin B5 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B6, 6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sweet Potato.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sweet Potato has 55 times more Sodium and 23.1 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.8 times more Calcium, 3 times more Copper, 6.6 times more Iron, 9.5 times more Magnesium, 25.4 times more Manganese, 9.5 times more Phosphorus, 28.7 times more Selenium and 10.4 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Dried Butternuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 1.7 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 7.1 times more Energy, 1139.6 times more Fat, 72.6 times more Saturated Fat, 8718 times more Omega 3, 2594.4 times more Omega 6, 1.6 times more Fiber and 15.9 times more Protein than Raw Sweet Potato.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6