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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Dried Beechnuts	Recommended Dietary Allowance
Energy	14.2% 413kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	81% 26g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	73.7% 96g	117% 152g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	201% 1810μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	24% 7.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	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	133% 120mg	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	30.2% 4.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.98% 100mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	50.5% 4.04mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	31.8% 222mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.32% 345g	0.81% 30g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack vs Dried Beechnuts:

• 1 pound of Canned Sweet Potato, Vacuum Pack has more Vitamin A and 1.7 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 8.2 times more Vitamin B1, 6.5 times more Vitamin B2, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 6.6 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Dried Beechnuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Canned Sweet Potato, Vacuum Pack as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Canned Sweet Potato, Vacuum Pack has 22 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 11.5 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.8 times more Copper, 2.8 times more Iron, 2.9 times more Manganese, 3.3 times more Potassium and 2 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 6.3 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 130.8 times more Omega 3, 259 times more Omega 6, 1.6 times more Carbohydrate and 3.8 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 1 pound of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6