Comparing Nutrients in 100 grams Acorns VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Acorns	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	13.3% 387kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	18% 23g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.45g	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	NA	4.47% 1.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.54% 1.98g	56g per day for Men 19-50 years

Vitamins

	Acorns	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.97% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.57% 1.97μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	2.75% 11μg	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	0% 0mg	5.78% 5.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.27% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	4.1% 41mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	31% 0.28mg	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	9.88% 0.79mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	43% 0.99mg	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	11.3% 79mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.75% 28g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Canned Mashed Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Canned Mashed Sweet Potato:

• 100 grams of Acorns have 4.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.9 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 100 g of Canned Mashed Sweet Potato contain 217.5 times more Vitamin A and more Vitamin C than Raw Acorns.
• 100 grams of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Acorns vs Canned Mashed Sweet Potato:

• 100 grams of Acorns have 1.4 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium and 2.4 times more Zinc than Canned Mashed Sweet Potato.
• While 100 g of Canned Mashed Sweet Potato contain 1.7 times more Iron and more Sodium than Raw Acorns.
• 100 grams of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 3.8 times more Energy, 119.3 times more Fat, 75.7 times more Saturated Fat, 64.7 times more Omega 6, 1.8 times more Carbohydrate and 3.1 times more Protein than Canned Mashed Sweet Potato.
• 100 grams of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6