Comparing Nutrients in 1 kilogram Frozen French Fried Sweet Potatoes with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	62.8% 1820kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.2g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	179% 57g	32g per day for Men 19-50 years
Omega 3	203% 3.25g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	258% 335g	130g per day for Men 19-50 years
Sugars	178% 129g	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	7.86% 5.7g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 54g	NA	g per day for Men 19-50 years
Fiber	150% 57g	NA	38g per day for Men 19-50 years
Protein	38.6% 21.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	482% 4340μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	526% 6.84mg	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	80% 320μg	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	83.3% 75mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	52% 520mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	96% 7.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	84.3% 590mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	120% 4090mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1460mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	14% 520g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen French Fried Sweet Potatoes with Salt 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 Frozen French Fried Sweet Potatoes with Salt vs Dried Beechnuts:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has more Vitamin A than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.3 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen French Fried Sweet Potatoes with Salt vs Dried Beechnuts:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 52 times more Calcium, more Magnesium, more Phosphorus and 3.8 times more Sodium than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.8 times more Copper, 3.2 times more Iron, 2.8 times more Manganese and 2.5 times more Potassium than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt 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 3.2 times more Energy, 5.6 times more Fat, 4.9 times more Saturated Fat, 5.2 times more Omega 3, 7.3 times more Omega 6 and 2.9 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Dried Beechnuts offer comparable quantities of Carbohydrate per one kilogram.