Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled Sweet Potato no Skin	Dried Butternuts	Recommended Dietary Allowance
Energy	3.7% 108kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	13% 17g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	124% 1116μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	23.4% 94μg	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	20% 18mg	5.04% 4.54mg	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	71% 0.64mg	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	12.8% 1.02mg	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	404% 9.3mg	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	6.48% 45.4mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Dried Butternuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin versus 5 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sweet Potato no Skin vs Dried Butternuts:

• 5 ounces of Boiled Sweet Potato no Skin have 131.2 times more Vitamin A and 4 times more Vitamin C than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 6.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 11 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Dried Butternuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 5 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Dried Butternuts:

• 5 ounces of Boiled Sweet Potato no Skin have 24 times more Water than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 2 times more Calcium, 4.8 times more Copper, 5.6 times more Iron, 13.2 times more Magnesium, 24.7 times more Manganese, 13.9 times more Phosphorus, 1.8 times more Potassium, 86 times more Selenium and 15.7 times more Zinc than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sweet Potato no Skin have 1.5 times more Carbohydrate than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 8.1 times more Energy, 407 times more Fat, 42.1 times more Saturated Fat, more Omega 3, 552.9 times more Omega 6, 1.9 times more Fiber and 18.2 times more Protein than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6