Comparing Nutrients in 500 calories Dried Beechnuts VS Frozen French Fried Sweet Potatoes with Salt

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Frozen French Fried Sweet Potatoes with Salt: 275g

Dried Beechnuts have 3.2 times more energy per 100g than Frozen French Fried Sweet Potatoes with Salt. It has very high energy density when compared to other foods. Frozen French Fried Sweet Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	49% 35.4g	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	2.16% 1.57g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	NA	41.2% 15.7g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	25.3% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	22% 88μg	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	15% 13.5mg	23% 20.6mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	54% 0.49mg	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	26.7% 2.14mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	57.5% 1.32mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	33% 1124mg	3400mg per day for Men 19-50 years
Selenium	NA	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	3.86% 143g	3700g per day for Men 19-50 years

Dried Beechnuts VS Frozen French Fried Sweet Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Frozen French Fried Sweet Potatoes with Salt?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 500 calories of Dried Beechnuts have 1.3 times more Vitamin B2 and 1.2 times more Vitamin B6 than Frozen French Fried Sweet Potatoes with Salt.
• While 500 kcal of Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 500 kcal of Frozen French Fried Sweet Potatoes with Salt contain 164.6 times more Calcium, more Magnesium, more Phosphorus, 1.3 times more Potassium and 12.2 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Copper, Iron and Manganese per 500 calories.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Dried Beechnuts as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 1.8 times more Fat, 1.6 times more Saturated Fat, 1.7 times more Omega 3 and 2.3 times more Omega 6 than Frozen French Fried Sweet Potatoes with Salt.
• While 500 kcal of Frozen French Fried Sweet Potatoes with Salt contain 3.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein