Comparing Nutrients in 1 pound Brazilnuts VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Brazilnuts	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	103% 2989kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	1.12% 0.19g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	57.4% 41.6g	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	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	526% 4731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	25% 100μg	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	46% 41.3mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	72.6% 726mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	92% 0.83mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	470% 3289mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Baked Frozen Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Baked Frozen Sweet Potato:

• 1 pound of Brazilnuts has 9.3 times more Vitamin B1 and 7.3 times more Vitamin E than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 13 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Baked Frozen Sweet Potato provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Baked Frozen Sweet Potato:

• 1 pound of Brazilnuts has 4.6 times more Calcium, 9.5 times more Copper, 4.5 times more Iron, 17.9 times more Magnesium, 1.8 times more Manganese, 16.5 times more Phosphorus, 1.7 times more Potassium, 3195 times more Selenium and 13.5 times more Zinc than Baked Frozen Sweet Potato.
• 1 pound of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 6.6 times more Energy, 559.2 times more Fat, 645.4 times more Saturated Fat, 5.1 times more Omega 3, 580.1 times more Omega 6, 4.2 times more Fiber and 8.4 times more Protein than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 2 times more Carbohydrate and 3.9 times more Sugars than Dried Brazilnuts.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6