Comparing Nutrients in 7 ounces Dried Beechnuts VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Dried Beechnuts	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	39.4% 1143kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.49% 0.083g	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	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	230% 2070μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	11% 43.7μg	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	20% 18mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	0.2% 2mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	40.4% 0.36mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	57.4% 1.3mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.95% 146g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Baked Frozen 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 Frozen Sweet Potato:

• 7 ounces of Dried Beechnuts have 4.6 times more Vitamin B1, 6.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.7 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.7 times more Vitamin C than Baked Frozen Sweet Potato.
• While 7 oz of Baked Frozen Sweet Potato no Salt contain more Vitamin A than Dried Beechnuts.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 3.7 times more Copper, 4.6 times more Iron, 2 times more Manganese, 2.7 times more Potassium and 4.8 times more Sodium than Baked Frozen Sweet Potato.
• While 7 oz of Baked Frozen Sweet Potato no Salt contain 35 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• Both Dried Beechnuts and Baked Frozen Sweet Potato contain similar levels of 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 5.8 times more Energy, 416.7 times more Fat, 228.8 times more Saturated Fat, 242.9 times more Omega 3, 437.9 times more Omega 6, 1.4 times more Carbohydrate and 3.6 times more Protein than Baked Frozen Sweet Potato.
• 7 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6