Comparing Nutrients in 1 pound Frozen Sweet Potato VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Frozen Sweet Potato	Dried Acorns	Recommended Dietary Allowance
Energy	15% 435kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 7.7g	NA	38g per day for Men 19-50 years
Protein	14% 7.76g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Dried Acorns	Recommended Dietary Allowance
Vitamin A	261% 2350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.34mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	242% 3.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	130% 522μg	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	67% 60.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Dried Acorns	Recommended Dietary Allowance
Calcium	16.8% 168mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	412% 3.7mg	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% 2.4mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	269% 6.2mg	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	29% 204mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	48.7% 1656mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.62% 23g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Sweet Potato has more Vitamin A and more Vitamin C than Dried Acorns.
• While 1 lb of Dried Acorns contains 2.2 times more Vitamin B1, 3 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Dried Acorns have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Frozen Sweet Potato has 14.8 times more Water than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.5 times more Calcium, 4.6 times more Copper, 2 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Acorns contains 5.3 times more Energy, 174.5 times more Fat, 104.7 times more Saturated Fat, 90.3 times more Omega 6, 2.4 times more Carbohydrate and 4.7 times more Protein than Frozen Sweet Potato, Unprepared.
• 1 pound of Frozen Sweet Potato provide inadequate amounts of Omega 6