Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	15.8% 458kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	42% 54.7g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	20.3% 7.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	16% 9g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	219% 1973μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	75% 299μg	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	26.2% 23.6mg	16% 14.5mg	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	33% 4.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Calcium	13.6% 136mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	227% 2.04mg	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	75.4% 6.03mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	1294% 29.8mg	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	33.7% 236mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.06% 335g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Dried Butternuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Dried Butternuts:

• 1 pound of Canned Mashed Sweet Potato has 72.5 times more Vitamin A and 1.6 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 14.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 6 times more Vitamin B9 than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Canned Mashed Sweet Potato as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Dried Butternuts:

• 1 pound of Canned Mashed Sweet Potato has 75 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.8 times more Calcium, 1.6 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 6.6 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium, 21.5 times more Selenium and 14.9 times more Zinc than Canned Mashed Sweet Potato.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mashed Sweet Potato has 1.9 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 6.1 times more Energy, 284.9 times more Fat, 31.9 times more Saturated Fat, 670.6 times more Omega 3, 475 times more Omega 6, 2.8 times more Fiber and 12.6 times more Protein than Canned Mashed Sweet Potato.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6