Comparing Nutrients in 1 pound Boiled Sweet Potato no Skin VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Boiled Sweet Potato no Skin	Acorn Flour	Recommended Dietary Allowance
Energy	12% 345kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	191% 248g	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	2.7% 1.95g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Acorn Flour	Recommended Dietary Allowance
Vitamin A	397% 3570μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	240% 3.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	129% 517μg	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	64.5% 58mg	0% 0mg	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	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Acorn Flour	Recommended Dietary Allowance
Calcium	12.2% 122mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	308% 2.77mg	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	41% 3.27mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	344% 7.9mg	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	20.7% 145mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.82% 363g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Acorn Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Sweet Potato no Skin versus 1 lb of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Sweet Potato no Skin vs Acorn Flour:

• 1 pound of Boiled Sweet Potato no Skin has 262.3 times more Vitamin A and more Vitamin C than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 19 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• 1 pound of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 1 pound of Acorn Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Sweet Potato without Skin as well as Full fat Acorn Flour have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Sweet Potato no Skin vs Acorn Flour:

• 1 pound of Boiled Sweet Potato no Skin has 13.4 times more Water than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.6 times more Calcium, 6.5 times more Copper, 1.7 times more Iron, 6.1 times more Magnesium, 6.6 times more Manganese, 3.2 times more Phosphorus, 3.1 times more Potassium and 3.2 times more Zinc than Boiled Sweet Potato without Skin.
• 1 pound of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Full fat Acorn Flour contains 6.6 times more Energy, 215.5 times more Fat, 126.5 times more Saturated Fat, 95.3 times more Omega 6, 3.1 times more Carbohydrate and 5.5 times more Protein than Boiled Sweet Potato without Skin.
• 1 pound of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6