Comparing Nutrients in 5 ounces Dried Beechnuts VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Energy	28% 816kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	0.98% 0.71g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 3.23g	g per day for Men 19-50 years
Fiber	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	151% 1362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	2.13% 8.5μg	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	24.4% 22mg	31% 27.8mg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	25.4% 0.23mg	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	43.6% 3.5mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	30.6% 0.7mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Baked Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Baked Sweet Potato:

• 5 ounces of Dried Beechnuts have 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B6 and 18.8 times more Vitamin B9 than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Baked Sweet Potato:

• 5 ounces of Dried Beechnuts have 4.2 times more Copper, 3.6 times more Iron, 2.7 times more Manganese and 2.1 times more Potassium than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 38 times more Calcium, more Magnesium, more Phosphorus and 11.5 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato contain similar levels of Sodium and Zinc per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 6.4 times more Energy, 333.3 times more Fat, 110 times more Saturated Fat, 283.3 times more Omega 3, 204.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Baked Sweet Potato.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6