Comparing Nutrients in 1 pound Baked Sweet Potato VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Baked Sweet Potato	Roasted Cashews	Recommended Dietary Allowance
Energy	14% 408kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	204% 34.7g	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	114% 148g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	31.3% 22.7g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	484% 4359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	89.3% 1.16mg	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	78.2% 313μg	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	0% 0mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Roasted Cashews	Recommended Dietary Allowance
Calcium	17.2% 172mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Sweet Potato vs Roasted Cashews:

• 1 pound of Baked Sweet Potato has more Vitamin A and more Vitamin C than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 11.5 times more Vitamin B9, 1.3 times more Vitamin E and 15.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Roasted Cashews provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• 1 pound of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Sweet Potato vs Roasted Cashews:

• 1 pound of Baked Sweet Potato has 2.3 times more Sodium and 44.6 times more Water than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 13.8 times more Copper, 8.7 times more Iron, 9.6 times more Magnesium, 1.7 times more Manganese, 9.1 times more Phosphorus, 58.5 times more Selenium and 17.5 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Roasted Cashews contain similar levels of Calcium and 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 1.3 times more Sugars than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 6.4 times more Energy, 309 times more Fat, 176.1 times more Saturated Fat, 26.8 times more Omega 3, 85.1 times more Omega 6, 1.6 times more Carbohydrate and 7.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Roasted Cashews offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6