Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Boiled Sweet Potato no Skin	Roasted Cashews	Recommended Dietary Allowance
Energy	3.7% 108kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	124% 1116μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	28% 0.36mg	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	24.5% 98μg	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	0% 0mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Roasted Cashews	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Roasted Cashews per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin versus 5 oz of Roasted Cashews 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 Roasted Cashews:

• 5 ounces of Boiled Sweet Potato no Skin have more Vitamin A and more Vitamin C than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 3.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 11.5 times more Vitamin B9 and 16.5 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Roasted Cashews provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Sweet Potato without Skin as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Roasted Cashews:

• 5 ounces of Boiled Sweet Potato no Skin have 47.1 times more Water than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.7 times more Calcium, 23.6 times more Copper, 8.3 times more Iron, 14.4 times more Magnesium, 3.1 times more Manganese, 15.3 times more Phosphorus, 2.5 times more Potassium, 58.5 times more Selenium and 28 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 oz of Dry Roasted Cashew Nuts contain 7.6 times more Energy, 331.1 times more Fat, 295.4 times more Saturated Fat, more Omega 3, 125.6 times more Omega 6, 1.8 times more Carbohydrate and 11.2 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Roasted Cashews offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6