Comparing Nutrients in 7 ounces Dried Beechnuts VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Energy	39.4% 1143kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	1.05% 0.18g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	2.98% 12μg	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	43.2% 39mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	0.2% 2mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	35.5% 0.32mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	43% 0.99mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Baked Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Baked Sweet Potato:

• 7 ounces of Dried Beechnuts have 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B6 and 18.8 times more Vitamin B9 than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 4.2 times more Copper, 3.6 times more Iron, 2.7 times more Manganese and 2.1 times more Potassium than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 38 times more Calcium, more Magnesium, more Phosphorus and 11.5 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Baked Sweet Potato contain similar levels of Sodium and Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 6.4 times more Energy, 333.3 times more Fat, 110 times more Saturated Fat, 283.3 times more Omega 3, 204.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Baked Sweet Potato.
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6