Comparing Nutrients in 7 ounces Baked Sweet Potato VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Baked Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	6.16% 179kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	18.4% 24g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	7.12% 4g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	212% 1907μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	32.7% 131μg	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	43.2% 39mg	7.06% 6.35mg	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	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	99% 0.89mg	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	17% 1.37mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	566% 13mg	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	15.3% 107mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	4.06% 150g	0.18% 6.63g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Sweet Potato have 160.2 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.1 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B6 and 11 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Sweet Potato have 36 times more Sodium and 22.7 times more Water than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.4 times more Calcium, 2.8 times more Copper, 5.8 times more Iron, 8.8 times more Magnesium, 13.2 times more Manganese, 8.3 times more Phosphorus, 86 times more Selenium and 9.8 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Dried Butternuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Sweet Potato have 1.7 times more Carbohydrate than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 6.8 times more Energy, 379.9 times more Fat, 25.1 times more Saturated Fat, 1453 times more Omega 3, 374.7 times more Omega 6, 1.4 times more Fiber and 12.4 times more Protein than Sweet Potato Baked in skin, flesh only.
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6