Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baked Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Energy	15.6% 454kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	229% 73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	89.5% 34g	38g per day for Men 19-50 years
Protein	14% 7.76g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	23.3% 3.5mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Calcium	16% 159mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	9.04% 334g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Frozen Sweet Potato has more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 13 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 9.3 times more Vitamin B1 and 7.3 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Brazilnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Dried Brazilnuts contains 4.6 times more Calcium, 9.5 times more Copper, 4.5 times more Iron, 17.9 times more Magnesium, 1.8 times more Manganese, 16.5 times more Phosphorus, 1.7 times more Potassium, 3195 times more Selenium and 13.5 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Frozen Sweet Potato has 2 times more Carbohydrate and 3.9 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.6 times more Energy, 559.2 times more Fat, 645.4 times more Saturated Fat, 5.1 times more Omega 3, 580.1 times more Omega 6, 4.2 times more Fiber and 8.4 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