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

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	39.4% 1143kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	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	51% 66.5g	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	22% 12.3g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	50.3% 0.6mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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 Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	61% 4.9mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	0% 0mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	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	5.03% 75.4mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.96% 147g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts 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 Beechnuts vs Canned Mashed Sweet Potato:

• 7 ounces of Dried Beechnuts have 11.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Canned Mashed Sweet Potato provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 2.4 times more Copper, 1.8 times more Iron, 1.4 times more Manganese, 4.8 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 30 times more Calcium, more Magnesium, more Phosphorus and 2 times more Sodium than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 5.7 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 130.8 times more Omega 3, 259 times more Omega 6, 1.4 times more Carbohydrate and 3.1 times more Protein than Canned Mashed Sweet Potato.
• 7 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6