Comparing Nutrients in 100 calories Sweet PotatoVS Brazilnuts
Weight per 100 calories
Sweet Potato
116g
Brazilnuts
15g
Dried Brazilnuts have 7.7 times more energy per unit of mass than Raw Sweet Potato, which is very high in comparison to other foods. Sweet Potato having average energy density.
Discover which food has more nutrients per 100 calories - Sweet Potato or Brazilnuts?
Discover which food has more nutrients per 100 calories - Sweet Potato or Brazilnuts?
Lets compare vitamin content per 100 calories of Sweet Potato vs Brazilnuts:
100 calories of Sweet Potato have more Vitamin A, 13.4 times more Vitamin B2, 14.5 times more Vitamin B3, 33.3 times more Vitamin B5, 15.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 26.3 times more Vitamin C than Brazilnuts.
While 100 kcal of Dried Brazilnuts contain 2.8 times more Vitamin E than Raw Sweet Potato.
Both Sweet Potato and Brazilnuts provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
Both Raw Sweet Potato as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Sweet Potato vs Brazilnuts:
100 calories of Sweet Potato have 1.4 times more Calcium, 1.9 times more Iron, 1.6 times more Manganese, 3.9 times more Potassium, 140.5 times more Sodium and 173.2 times more Water than Brazilnuts.
While 100 kcal of Dried Brazilnuts contain 1.5 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 416.9 times more Selenium and 1.8 times more Zinc than Raw Sweet Potato.
100 calories of Sweet Potato lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Sweet Potato have 13.1 times more Carbohydrate, 13.7 times more Sugars and 3.1 times more Fiber than Brazilnuts.
While 100 kcal of Dried Brazilnuts contain 175.1 times more Fat, 117 times more Saturated Fat and 244.6 times more Omega 6 than Raw Sweet Potato.
Both Sweet Potato and Brazilnuts offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Sweet Potato provide inadequate amounts of Omega 6
100 calories of Brazilnuts provide inadequate amounts of Carbohydrate
Both Raw Sweet Potato as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 100 calories.