Comparing Nutrients in 5 ounces Frozen Sweet Potato VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Frozen Sweet Potato	Dried Acorns	Recommended Dietary Allowance
Energy	4.7% 136kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	58.5% 76g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	NA	38g per day for Men 19-50 years
Protein	4.33% 2.42g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Dried Acorns	Recommended Dietary Allowance
Vitamin A	81.6% 734μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	75.8% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.04% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	40.8% 163μg	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	21% 19mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Dried Acorns	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	129% 1.16mg	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	9.4% 0.75mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	84% 1.93mg	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	9.1% 63.8mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Dried Acorns per 5 oz

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

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

• 5 ounces of Frozen Sweet Potato have more Vitamin A and more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 2.2 times more Vitamin B1, 3 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Sweet Potato, Unprepared as well as Dried Acorns have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Sweet Potato vs Dried Acorns:

• 5 ounces of Frozen Sweet Potato have 14.8 times more Water than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.5 times more Calcium, 4.6 times more Copper, 2 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 5.3 times more Energy, 174.5 times more Fat, 104.7 times more Saturated Fat, 90.3 times more Omega 6, 2.4 times more Carbohydrate and 4.7 times more Protein than Frozen Sweet Potato, Unprepared.
• 5 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 6