Comparing Nutrients in 7 ounces Brazilnuts VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Brazilnuts	Baked Sweet Potato	Recommended Dietary Allowance
Energy	45% 1308kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	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	18% 23.3g	31.6% 41g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	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	0% 0g	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	% 0g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 4.52g	g per day for Men 19-50 years
Fiber	39% 15g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	102% 1.22mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	43.2% 39mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74.7% 11.2mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	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	60.3% 4.82mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	206% 1439mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Baked Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts 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 Brazilnuts vs Baked Sweet Potato:

• 7 ounces of Brazilnuts have 5.8 times more Vitamin B1, 3.7 times more Vitamin B9 and 8 times more Vitamin E than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain more Vitamin A, 3 times more Vitamin B2, 5 times more Vitamin B3, 4.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 28 times more Vitamin C than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Dried Brazilnuts as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Baked Sweet Potato:

• 7 ounces of Brazilnuts have 4.2 times more Calcium, 10.8 times more Copper, 3.5 times more Iron, 13.9 times more Magnesium, 2.5 times more Manganese, 13.4 times more Phosphorus, 1.4 times more Potassium, 9585 times more Selenium and 12.7 times more Zinc than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 12 times more Sodium and 22.2 times more Water than Dried Brazilnuts.
• 7 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 7.3 times more Energy, 447.3 times more Fat, 310.3 times more Saturated Fat, 6 times more Omega 3, 270.7 times more Omega 6, 2.3 times more Fiber and 7.1 times more Protein than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 1.8 times more Carbohydrate and 2.8 times more Sugars than Dried Brazilnuts.
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6