Comparing Nutrients in 7 ounces Dried Beechnuts VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	39.4% 1143kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.71% 0.12g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 2.84g	g per day for Men 19-50 years
Fiber	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.13% 2.74μg	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	28.2% 25.4mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	20.7% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	23% 0.53mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	13.4% 456mg	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	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Boiled Sweet Potato no Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Boiled Sweet Potato no Skin:

• 7 ounces of Dried Beechnuts have 5.4 times more Vitamin B1, 7.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, 18.8 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain more Vitamin A than Dried Beechnuts.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Boiled Sweet Potato no Skin:

• 7 ounces of Dried Beechnuts have 7.1 times more Copper, 3.4 times more Iron, 5 times more Manganese, 4.4 times more Potassium, 1.4 times more Sodium and 1.8 times more Zinc than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain 27 times more Calcium, more Magnesium, more Phosphorus and 12.1 times more Water than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 7.6 times more Energy, 357.1 times more Fat, 184.5 times more Saturated Fat, more Omega 3, 301.5 times more Omega 6, 1.9 times more Carbohydrate and 4.5 times more Protein than Boiled Sweet Potato no Skin.
• 7 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6