Comparing Nutrients in 5 ounces Dried Beechnuts VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Dried Beechnuts	Sweet Potato	Recommended Dietary Allowance
Energy	28% 816kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	0.11% 0.018g	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% 28.5g	130g per day for Men 19-50 years
Sugars	NA	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sweet Potato	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sweet Potato per 5 oz

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

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

• 5 ounces of Dried Beechnuts have 3.9 times more Vitamin B1, 6.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B6, 10.3 times more Vitamin B9 and 6.5 times more Vitamin C than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Sweet Potato provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Dried Beechnuts have 4.4 times more Copper, 4 times more Iron, 5.2 times more Manganese and 3 times more Potassium than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 30 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 11.7 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Sweet Potato contain similar levels of 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 6.7 times more Energy, 1000 times more Fat, 317.7 times more Saturated Fat, 1700 times more Omega 3, 1414.6 times more Omega 6, 1.7 times more Carbohydrate and 3.9 times more Protein than Sweet Potato.
• 5 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6