Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Baked Frozen Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Energy	15.6% 454kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	81% 26g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	81.6% 106g	117% 152g	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	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	526% 4731μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	239% 3.1mg	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	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	46% 41.3mg	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	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16% 159mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	30.6% 2.45mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	28.5% 200mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	136% 4613mg	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	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.04% 334g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Dried Beechnuts per 1 lb

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

• 1 pound of Baked Frozen Sweet Potato has more Vitamin A than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.6 times more Vitamin B1, 6.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.7 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.7 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Baked Frozen Sweet Potato no Salt as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Baked Frozen Sweet Potato has 35 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3.7 times more Copper, 4.6 times more Iron, 2 times more Manganese, 2.7 times more Potassium and 4.8 times more Sodium than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Dried Beechnuts contain similar levels of Zinc per one pound.
• 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 5.8 times more Energy, 416.7 times more Fat, 228.8 times more Saturated Fat, 242.9 times more Omega 3, 437.9 times more Omega 6, 1.4 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 3 and Omega 6