Comparing Nutrients in 1 pound Dried Beechnuts VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	90% 2613kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	20.3% 7.7g	38g per day for Men 19-50 years
Protein	50.2% 28g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	12.5% 50μg	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	78% 70.3mg	26.2% 23.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	140% 1.26mg	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	139% 11mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	195% 4.5mg	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	0% 0mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Mashed Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Canned Mashed Sweet Potato:

• 1 pound of Dried Beechnuts has 11.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Canned Mashed Sweet Potato provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Canned Mashed Sweet Potato:

• 1 pound of Dried Beechnuts has 2.4 times more Copper, 1.8 times more Iron, 1.4 times more Manganese, 4.8 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 30 times more Calcium, more Magnesium, more Phosphorus and 2 times more Sodium than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 5.7 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 130.8 times more Omega 3, 259 times more Omega 6, 1.4 times more Carbohydrate and 3.1 times more Protein than Canned Mashed Sweet Potato.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6