Comparing Nutrients in 7 ounces Dried Acorns VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Dried Acorns	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	35% 1010kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	8.88% 3.37g	38g per day for Men 19-50 years
Protein	28.7% 16g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57% 228μg	5.46% 22μg	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	0% 0mg	11.5% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	61.3% 0.55mg	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	25.8% 2.06mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	85.2% 1.96mg	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	29% 204mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Canned Mashed Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Canned Mashed Sweet Potato:

• 7 ounces of Dried Acorns have 5.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and 10.5 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain more Vitamin A and more Vitamin C than Dried Acorns.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Acorns as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Canned Mashed Sweet Potato:

• 7 ounces of Dried Acorns have 1.8 times more Calcium, 2.9 times more Copper, 3.4 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 1.3 times more Iron and more Sodium than Dried Acorns.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 5 times more Energy, 157.1 times more Fat, 99.6 times more Saturated Fat, 85.2 times more Omega 6, 2.3 times more Carbohydrate and 4.1 times more Protein than Canned Mashed Sweet Potato.
• 7 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6