Comparing Nutrients in 1 pound Dried Beechnuts VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Energy	90% 2613kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	50.2% 28g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	81% 0.73mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	98% 2.25mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Baked Sweet Potato per 1 lb

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

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

• 1 pound of Dried Beechnuts has 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B6 and 18.8 times more Vitamin B9 than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains more Vitamin A, 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Dried Beechnuts has 4.2 times more Copper, 3.6 times more Iron, 2.7 times more Manganese and 2.1 times more Potassium than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains 38 times more Calcium, more Magnesium, more Phosphorus and 11.5 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato contain similar levels of Sodium and Zinc per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 6.4 times more Energy, 333.3 times more Fat, 110 times more Saturated Fat, 283.3 times more Omega 3, 204.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Baked Sweet Potato.
• 1 pound of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6