Comparing Nutrients in 1 pound Frozen French Fried Sweet Potatoes with Salt VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Dried Butternuts	Recommended Dietary Allowance
Energy	28.5% 826kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	42% 54.7g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 24.5g	NA	g per day for Men 19-50 years
Fiber	68% 26g	56% 21.3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	219% 1969μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	195% 2.54mg	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	36.3% 145μg	75% 299μg	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	37.8% 34mg	16% 14.5mg	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	45% 6.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Dried Butternuts	Recommended Dietary Allowance
Calcium	23.6% 236mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	227% 2.04mg	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	43.7% 3.5mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	1294% 29.8mg	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	38.2% 268mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	129% 14mg	11mg per day for Men 19-50 years
Water	6.37% 236g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen French Fried Sweet Potatoes with Salt versus 1 lb of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen French Fried Sweet Potatoes with Salt vs Dried Butternuts:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 72.3 times more Vitamin A and 2.3 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen French Fried Sweet Potatoes with Salt vs Dried Butternuts:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 146 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.5 times more Copper, 5.2 times more Iron, 9.1 times more Magnesium, 13.6 times more Manganese, 7.6 times more Phosphorus, 43 times more Selenium and 8.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Dried Butternuts contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 3 times more Carbohydrate and 1.2 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.4 times more Energy, 6.4 times more Fat, 26.8 times more Omega 3, 13.4 times more Omega 6 and 11.5 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Dried Butternuts offer comparable quantities of Saturated Fat per one pound.