Comparing Nutrients in 7 ounces Frozen Sweet Potato VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Energy	6.57% 191kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	NA	38g per day for Men 19-50 years
Protein	6.06% 3.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	114% 1028μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	56% 224μg	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	29.3% 26.4mg	34% 30.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	148% 1.33mg	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	13% 1.05mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	116% 2.66mg	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	12.8% 89.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4% 149g	0.35% 13g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Frozen Sweet Potato vs Dried Beechnuts:

• 7 ounces of Frozen Sweet Potato have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.5 times more Vitamin B1, 7.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.4 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Dried Beechnuts provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Frozen Sweet Potato, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Sweet Potato have 37 times more Calcium, more Magnesium, more Phosphorus and 11.3 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.8 times more Copper, 4.6 times more Iron, 2 times more Manganese, 2.8 times more Potassium and 6.3 times more Sodium than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Dried Beechnuts 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 oz of Dried Beechnuts contain 6 times more Energy, 277.8 times more Fat, 146.6 times more Saturated Fat, 130.8 times more Omega 3, 274.5 times more Omega 6, 1.5 times more Carbohydrate and 3.6 times more Protein than Frozen Sweet Potato, Unprepared.
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Frozen Sweet Potato VS Dried Beechnuts

What are the health benefits of Frozen Sweet Potato compared to Dried Beechnuts?

Frozen sweet potatoes are a great source of vitamins, minerals, and fiber. They are high in vitamin A, vitamin C, and potassium, and are a good source of antioxidants. On the other hand, dried beech nuts are also nutrient-dense, providing healthy fats, protein, and fiber. However, they are higher in calories and fat compared to sweet potatoes. Both can be part of a healthy diet, but sweet potatoes may be a better option for those looking to increase their intake of vitamins and minerals while keeping calories and fat in check.

Can I lose weight easier by eating more Frozen Sweet Potato or Dried Beechnuts?

Frozen sweet potatoes would be a better option for weight loss compared to dried beechnuts. Sweet potatoes are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Beechnuts, on the other hand, are higher in fat and calories, which may make it harder to lose weight if consumed in large quantities. It's important to focus on a balanced diet that includes a variety of nutrient-dense foods to support weight loss goals.

Should I eat more Frozen Sweet Potato or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen sweet potatoes and dried beech nuts are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as beans, lentils, tofu, tempeh, quinoa, and nuts/seeds. Incorporating a combination of these foods into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Frozen Sweet Potato compared to Dried Beechnuts?

Producing frozen sweet potatoes generally has a lower environmental impact compared to dried beechnuts. Sweet potatoes require less water, land, and energy to grow compared to beechnuts. Additionally, sweet potatoes are typically grown in larger quantities and have a higher yield per acre, making them a more sustainable option.