Comparing Nutrients in 300 calories Frozen Sweet Potato VS Brazilnuts

Weight per 300 calories

• Frozen Sweet Potato: 313g
• Brazilnuts: 45.5g

Dried Brazilnuts have 6.9 times more energy per unit of mass than Frozen Sweet Potato, Unprepared, which is very high in comparison to other foods. Frozen Sweet Potato having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Sweet Potato or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	NA	1.46% 1.06g	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	% 1.06g	g per day for Men 19-50 years
Fiber	14% 5.3g	9% 3.4g	38g per day for Men 19-50 years
Protein	9.54% 5.34g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Vitamin A	180% 1619μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.5% 4.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.6μg	2.5% 10μg	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% 41.6mg	0.35% 0.32mg	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	NA	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Calcium	11.6% 116mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	88% 0.79mg	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	20.7% 1.66mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	24.2% 0.56mg	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	20% 141mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	33.5% 1141mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	1.25% 18.8mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	6.33% 234g	0.042% 1.56g	3700g per day for Men 19-50 years

Frozen Sweet Potato VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Sweet Potato or Brazilnuts?

Lets compare vitamin content per 300 calories of Frozen Sweet Potato vs Brazilnuts:

• 300 calories of Frozen Sweet Potato have more Vitamin A, 10 times more Vitamin B2, 13.9 times more Vitamin B3, 19.2 times more Vitamin B5, 12 times more Vitamin B6, 6.6 times more Vitamin B9 and 130.4 times more Vitamin C than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.3 times more Vitamin B1 than Frozen Sweet Potato, Unprepared.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Sweet Potato vs Brazilnuts:

• 300 calories of Frozen Sweet Potato have 1.6 times more Calcium, 1.5 times more Iron, 3.7 times more Manganese, 3.8 times more Potassium and 150.3 times more Water than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 1.4 times more Copper, 2.5 times more Magnesium, 2.3 times more Phosphorus, 465.4 times more Selenium and 1.9 times more Zinc than Frozen Sweet Potato, Unprepared.
• 300 calories of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Sweet Potato have 13 times more Carbohydrate and 1.6 times more Fiber than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 54.3 times more Fat, 60.3 times more Saturated Fat and 53 times more Omega 6 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Brazilnuts offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Frozen Sweet Potato provide inadequate amounts of Omega 6
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Frozen Sweet Potato, Unprepared as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.