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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Dried Butternuts	Recommended Dietary Allowance
Energy	12.5% 361kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	394% 67g	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	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	96% 861μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	85.5% 1.1mg	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	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	16.5% 15mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	10.3% 103mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	16.7% 117mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Dried Butternuts 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 Butternuts 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 Butternuts:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 72.3 times more Vitamin A and 2.3 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 146 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.5 times more Copper, 5.2 times more Iron, 9.1 times more Magnesium, 13.6 times more Manganese, 7.6 times more Phosphorus, 43 times more Selenium and 8.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Dried Butternuts contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 3 times more Carbohydrate and 1.2 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3.4 times more Energy, 6.4 times more Fat, 26.8 times more Omega 3, 13.4 times more Omega 6 and 11.5 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Dried Butternuts offer comparable quantities of Saturated Fat per seven ounces.