Comparing Nutrients in 1 pound Brazilnuts VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Brazilnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	103% 2989kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	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	41% 53.3g	62% 80.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	0% 0g	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	% 0g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 6.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	30% 11.3g	38g per day for Men 19-50 years
Protein	116% 65g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	233% 2.8mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	64.5% 58mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	72.6% 726mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	470% 3289mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	9.82% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Brazilnuts 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 Brazilnuts vs Boiled Sweet Potato no Skin:

• 1 pound of Brazilnuts has 11 times more Vitamin B1, 3.7 times more Vitamin B9 and 6 times more Vitamin E than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 18.3 times more Vitamin C than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 1 pound of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Dried Brazilnuts as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Brazilnuts has 5.9 times more Calcium, 18.5 times more Copper, 3.4 times more Iron, 20.9 times more Magnesium, 4.6 times more Manganese, 22.7 times more Phosphorus, 2.9 times more Potassium, 9585 times more Selenium and 20.3 times more Zinc than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 23.4 times more Water than Dried Brazilnuts.
• 1 pound of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 8.7 times more Energy, 479.3 times more Fat, 520.5 times more Saturated Fat, more Omega 3, 399.4 times more Omega 6, 3 times more Fiber and 10.5 times more Protein than Boiled Sweet Potato no Skin.
• While 1 lb of Boiled Sweet Potato without Skin contains 1.5 times more Carbohydrate and 2.5 times more Sugars than Dried Brazilnuts.
• 1 pound of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6