Comparing Nutrients in 300 calories Dried Beechnuts VS Boiled Sweet Potato no Skin

Weight per 300 calories

• Dried Beechnuts: 52g
• Boiled Sweet Potato no Skin: 395g

Dried Beechnuts have 7.6 times more energy per 100g than Boiled Sweet Potato no Skin. It has very high energy density when compared to other foods. Boiled Sweet Potato without Skin having average energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 5.64g	g per day for Men 19-50 years
Fiber	NA	26% 9.87g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	345% 3107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	5.92% 23.7μg	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	8.97% 8.07mg	56% 50.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	41.2% 0.37mg	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	16% 1.3mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	45.7% 1.05mg	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	0% 0mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	26.7% 908mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	7.18% 0.79mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	8.55% 316g	3700g per day for Men 19-50 years

Dried Beechnuts VS Boiled Sweet Potato No Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Sweet Potato no Skin?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Boiled Sweet Potato no Skin:

• 300 calories of Dried Beechnuts have 2.5 times more Vitamin B9 than Boiled Sweet Potato no Skin.
• While 300 kcal of Boiled Sweet Potato without Skin contain more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B3, 4.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Sweet Potato no Skin provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• 300 calories of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Boiled Sweet Potato no Skin:

• 300 kcal of Boiled Sweet Potato without Skin contain 204.6 times more Calcium, 2.2 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus, 1.7 times more Potassium, 5.4 times more Sodium, 4.2 times more Zinc and 92 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Sweet Potato no Skin contain similar levels of Copper per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 47.1 times more Fat, 24.3 times more Saturated Fat, more Omega 3 and 39.8 times more Omega 6 than Boiled Sweet Potato no Skin.
• While 300 kcal of Boiled Sweet Potato without Skin contain 4 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Sweet Potato no Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6