Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Acorns	6%	53%	41%

Macro Nutrients

	Baked Frozen Sweet Potato	Acorns	Recommended Dietary Allowance
Energy	15.6% 454kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	44% 14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	142% 185g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	14% 7.76g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Acorns	Recommended Dietary Allowance
Vitamin A	526% 4731μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	99% 395μg	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	46% 41.3mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Acorns	Recommended Dietary Allowance
Calcium	16% 159mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	313% 2.8mg	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	30.6% 2.45mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	264% 6.06mg	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	28.5% 200mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.04% 334g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Frozen Sweet Potato vs Acorns:

• 1 pound of Baked Frozen Sweet Potato has 521.5 times more Vitamin A and more Vitamin C than Acorns.
• While 1 lb of Raw Acorns contains 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4 times more Vitamin B9 than Baked Frozen Sweet Potato no Salt.
• 1 pound of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Frozen Sweet Potato no Salt as well as Raw Acorns have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Frozen Sweet Potato vs Acorns:

• 1 lb of Raw Acorns contains 3.4 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Acorns contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Acorns contains 3.9 times more Energy, 198.8 times more Fat, 124.1 times more Saturated Fat, 109.4 times more Omega 6, 1.7 times more Carbohydrate and 3.6 times more Protein than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 6