Comparing Nutrients in 1 pound Dried Beechnuts VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Dried Beechnuts	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	90% 2613kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	50.2% 28g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	231% 2077μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	9.07% 36.3μg	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	54.4% 49mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	84% 0.76mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	121% 2.8mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	25.7% 875mg	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	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.81% 30g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of Dried Beechnuts has 12.2 times more Vitamin B1, 9.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5, 11 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains more Vitamin A than Dried Beechnuts.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound of Dried Beechnuts has 4 times more Copper, 2.6 times more Iron, 2.2 times more Manganese, 5.3 times more Potassium and 2.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids contains more Magnesium and more Phosphorus than Dried Beechnuts.
• Both Dried Beechnuts and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Sodium per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 5.3 times more Energy, 156.3 times more Fat, 82.9 times more Saturated Fat, 77.3 times more Omega 3, 154.5 times more Omega 6, 1.3 times more Carbohydrate and 4.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6