Comparing Nutrients in 7 ounces Frozen French Fried Sweet Potatoes with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.5% 361kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	54.3% 70.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	NA	38g per day for Men 19-50 years
Protein	7.65% 4.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	96% 861μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	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	16% 63.5μg	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	16.5% 15mg	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	19.7% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10.3% 103mg	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	19% 1.53mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	16.7% 117mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen French Fried Sweet Potatoes with Salt 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 French Fried Sweet Potatoes with Salt vs Dried Beechnuts:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.3 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen French Fried Sweet Potatoes with Salt vs Dried Beechnuts:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 52 times more Calcium, more Magnesium, more Phosphorus and 3.8 times more Sodium than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.8 times more Copper, 3.2 times more Iron, 2.8 times more Manganese and 2.5 times more Potassium than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt 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 3.2 times more Energy, 5.6 times more Fat, 4.9 times more Saturated Fat, 5.2 times more Omega 3, 7.3 times more Omega 6 and 2.9 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Dried Beechnuts offer comparable quantities of Carbohydrate per seven ounces.