Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Drained Solids VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Acorn Flour	Recommended Dietary Allowance
Energy	7.4% 214kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	61.7% 60g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	68% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	83.4% 108g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	NA	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	4.54% 2.54g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Acorn Flour	Recommended Dietary Allowance
Vitamin A	101% 909μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.44% 1.03μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	56.6% 226μg	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	24% 21.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Acorn Flour	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	135% 1.2mg	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	23.6% 1.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	150% 3.46mg	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	7.1% 49.6mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Acorn Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids versus 7 oz of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids vs Acorn Flour:

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 152.7 times more Vitamin A and more Vitamin C than Acorn Flour.
• While 7 oz of Full fat Acorn Flour contain 5.8 times more Vitamin B1, 4.1 times more Vitamin B2, 7 times more Vitamin B3, 2.3 times more Vitamin B5, 11.1 times more Vitamin B6 and 14.3 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Acorn Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Full fat Acorn Flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Acorn Flour:

• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have more Sodium than Acorn Flour.
• While 7 oz of Full fat Acorn Flour contain 2.5 times more Calcium, 3.7 times more Copper, 1.3 times more Iron, 9.2 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus, 3.7 times more Potassium and 4 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Full fat Acorn Flour contain 4.6 times more Energy, 94.3 times more Fat, 56.9 times more Saturated Fat, 48.8 times more Omega 6, 2.2 times more Carbohydrate and 5.9 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6