Comparing Nutrients in 1 pound Canned Sweet Potato, Syrup Pack, Drained Solids VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Energy	17% 490kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	81% 26g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	117% 152g	130g per day for Men 19-50 years
Sugars	36% 26g	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	231% 2077μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.86% 2.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	128% 513μg	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	54.4% 49mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.8% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.7% 77mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	338% 3.04mg	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	54% 4.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	264% 6.1mg	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	16% 113mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids vs Dried Beechnuts:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has more Vitamin A than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 12.2 times more Vitamin B1, 9.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5, 11 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Sweet Potato, Syrup Pack, Drained Solids vs Dried Beechnuts:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4 times more Copper, 2.6 times more Iron, 2.2 times more Manganese, 5.3 times more Potassium and 2.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Dried Beechnuts contain similar levels of Sodium per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 5.3 times more Energy, 156.3 times more Fat, 82.9 times more Saturated Fat, 77.3 times more Omega 3, 154.5 times more Omega 6, 1.3 times more Carbohydrate and 4.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6