Comparing Nutrients in 1 pound Dried Beechnuts VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	90% 2613kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	62% 80.4g	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	2.7% 1.95g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 6.5g	g per day for Men 19-50 years
Fiber	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	50.2% 28g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.26μg	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	64.5% 58mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	47.4% 0.43mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	52.5% 1.2mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	30.7% 1043mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.82% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Boiled Sweet Potato no Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Boiled Sweet Potato no Skin:

• 1 pound of Dried Beechnuts has 5.4 times more Vitamin B1, 7.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, 18.8 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains more Vitamin A than Dried Beechnuts.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 pound of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Boiled Sweet Potato no Skin:

• 1 pound of Dried Beechnuts has 7.1 times more Copper, 3.4 times more Iron, 5 times more Manganese, 4.4 times more Potassium, 1.4 times more Sodium and 1.8 times more Zinc than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 27 times more Calcium, more Magnesium, more Phosphorus and 12.1 times more Water than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 7.6 times more Energy, 357.1 times more Fat, 184.5 times more Saturated Fat, more Omega 3, 301.5 times more Omega 6, 1.9 times more Carbohydrate and 4.5 times more Protein than Boiled Sweet Potato no Skin.
• 1 pound of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6