Comparing Nutrients in 5 ounces Baked Sweet Potato VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Baked Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	40% 160μg	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	31% 27.8mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.7% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 5 ounces of Baked Sweet Potato have 38 times more Calcium, more Magnesium, more Phosphorus and 11.5 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.2 times more Copper, 3.6 times more Iron, 2.7 times more Manganese and 2.1 times more Potassium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Dried Beechnuts 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 oz of Dried Beechnuts contain 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 Sweet Potato Baked in skin, flesh only.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6