Comparing Nutrients in 5 ounces Baked Frozen Sweet Potato VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baked Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Energy	4.9% 142kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	13% 16.6g	130g per day for Men 19-50 years
Sugars	18% 13g	4.56% 3.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	28% 10.6g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Vitamin A	164% 1478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.37% 2.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	7.8% 31μg	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	14.3% 13mg	1.1% 0.99mg	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	7.28% 1.1mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Brazilnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	275% 2.47mg	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	9.57% 0.77mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	75.4% 1.73mg	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	8.9% 62.4mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	2.82% 104g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Frozen Sweet Potato vs Brazilnuts:

• 5 ounces of Baked Frozen Sweet Potato have more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 13 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 9.3 times more Vitamin B1 and 7.3 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Brazilnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Frozen Sweet Potato vs Brazilnuts:

• 5 oz of Dried Brazilnuts contain 4.6 times more Calcium, 9.5 times more Copper, 4.5 times more Iron, 17.9 times more Magnesium, 1.8 times more Manganese, 16.5 times more Phosphorus, 1.7 times more Potassium, 3195 times more Selenium and 13.5 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 5 ounces of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Frozen Sweet Potato have 2 times more Carbohydrate and 3.9 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.6 times more Energy, 559.2 times more Fat, 645.4 times more Saturated Fat, 5.1 times more Omega 3, 580.1 times more Omega 6, 4.2 times more Fiber and 8.4 times more Protein than Baked Frozen Sweet Potato no Salt.
• 5 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6