Comparing Nutrients in 500 calories Brazilnuts VS Steamed Sweet Potato Leaves with Salt

Weight per 500 calories

• Brazilnuts: 76g
• Steamed Sweet Potato Leaves with Salt: 1429g

Brazilnuts have 18.8 times more energy per 100g than Steamed Sweet Potato Leaves with Salt. It has very high energy density when compared to other foods. Steamed Sweet Potato Leaves with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Steamed Sweet Potato Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Brazilnuts	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	81% 105g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	108% 78.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	71.4% 27g	38g per day for Men 19-50 years
Protein	19.4% 11g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.17% 16.7μg	175% 700μg	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	0.59% 0.53mg	24% 21.4mg	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	28.6% 4.3mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1293% 1551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	52.4% 0.47mg	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	23% 1.84mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	163% 686mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	142% 3.27mg	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	78.6% 550mg	81.6% 571mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	131% 4457mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	237% 3557mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	34.4% 1274g	3700g per day for Men 19-50 years

Brazilnuts VS Steamed Sweet Potato Leaves With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Steamed Sweet Potato Leaves with Salt?

Lets compare vitamin content per 500 calories of Brazilnuts vs Steamed Sweet Potato Leaves with Salt:

• 500 kcal of Steamed Sweet Potato Leaves with Salt contain more Vitamin A, 3.4 times more Vitamin B1, 143.6 times more Vitamin B2, 64 times more Vitamin B3, 20.5 times more Vitamin B5, 29.8 times more Vitamin B6, 41.9 times more Vitamin B9, 40.3 times more Vitamin C, 3.2 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Steamed Sweet Potato Leaves with Salt:

• 500 calories of Brazilnuts have 2.8 times more Copper and 113.1 times more Selenium than Steamed Sweet Potato Leaves with Salt.
• While 500 kcal of Steamed Sweet Potato Leaves with Salt contain 3.9 times more Calcium, 4.9 times more Iron, 2.4 times more Magnesium, 3.5 times more Manganese, 8.9 times more Potassium, 1562.8 times more Sodium and 491.1 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Steamed Sweet Potato Leaves with Salt contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 10.5 times more Fat, 13.2 times more Saturated Fat and 11.5 times more Omega 6 than Steamed Sweet Potato Leaves with Salt.
• While 500 kcal of Steamed Sweet Potato Leaves with Salt contain 11 times more Omega 3, 11.8 times more Carbohydrate, 44.3 times more Sugars, 4.8 times more Fiber and 2.9 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Steamed Sweet Potato Leaves with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 6