Comparing Nutrients in 1 pound Brazilnuts VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Brazilnuts	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	103% 2989kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	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	41% 53.3g	73.7% 96g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	31.3% 22.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	116% 65g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	19.3% 77μg	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	3.53% 3.18mg	133% 120mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	72.6% 726mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	70% 0.63mg	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	138% 11mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	89.7% 2.06mg	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	470% 3289mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Canned Sweet Potato, Vacuum Pack per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Canned Sweet Potato, Vacuum Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Canned Sweet Potato, Vacuum Pack:

• 1 pound of Brazilnuts has 16.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 5.7 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 37.7 times more Vitamin C than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Canned Sweet Potato, Vacuum Pack:

• 1 pound of Brazilnuts has 7.3 times more Calcium, 12.5 times more Copper, 2.7 times more Iron, 17.1 times more Magnesium, 2.7 times more Manganese, 14.8 times more Phosphorus, 2.1 times more Potassium, 2738.6 times more Selenium and 22.6 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 17.7 times more Sodium and 22.2 times more Water than Dried Brazilnuts.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 7.2 times more Energy, 335.5 times more Fat, 393.5 times more Saturated Fat, 2.8 times more Omega 3, 343.1 times more Omega 6, 4.2 times more Fiber and 8.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 1.8 times more Carbohydrate and 2.1 times more Sugars than Dried Brazilnuts.
• 1 pound of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6