Comparing Nutrients in 1 pound Baked Sweet Potato VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Baked Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	14% 408kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	42% 54.7g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	56% 21.3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	484% 4359μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Calcium	17.2% 172mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	39% 3.13mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	35% 245mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked 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 Baked Sweet Potato vs Dried Butternuts:

• 1 pound of Baked Sweet Potato has 160.2 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.1 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B6 and 11 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Sweet Potato has 36 times more Sodium and 22.7 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.4 times more Calcium, 2.8 times more Copper, 5.8 times more Iron, 8.8 times more Magnesium, 13.2 times more Manganese, 8.3 times more Phosphorus, 86 times more Selenium and 9.8 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Dried Butternuts contain similar levels of Potassium per one pound.
• 1 pound of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Sweet Potato has 1.7 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 6.8 times more Energy, 379.9 times more Fat, 25.1 times more Saturated Fat, 1453 times more Omega 3, 374.7 times more Omega 6, 1.4 times more Fiber and 12.4 times more Protein than Sweet Potato Baked in skin, flesh only.
• 1 pound of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6