Comparing Nutrients in 1 pound Dried Beechnuts VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Dried Beechnuts	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	90% 2613kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.55% 0.18g	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	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	77.5% 101g	130g per day for Men 19-50 years
Sugars	NA	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	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	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	24% 95μg	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	67% 60.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	89.2% 0.8mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	131% 3mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.2% 340g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Beechnuts has 4.5 times more Vitamin B1, 7.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.4 times more Vitamin B9 than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Frozen Sweet Potato provide similar amounts of Vitamin C per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Dried Beechnuts has 3.8 times more Copper, 4.6 times more Iron, 2 times more Manganese, 2.8 times more Potassium and 6.3 times more Sodium than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 37 times more Calcium, more Magnesium, more Phosphorus and 11.3 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Frozen Sweet Potato contain similar levels of 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 times more Energy, 277.8 times more Fat, 146.6 times more Saturated Fat, 130.8 times more Omega 3, 274.5 times more Omega 6, 1.5 times more Carbohydrate and 3.6 times more Protein than Frozen Sweet Potato.
• 1 pound of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6