Comparing Nutrients in 100 grams Dried Beechnuts VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	20% 576kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	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	25.8% 33.5g	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% 6.2g	3.54% 1.98g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	5.97% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	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	28.3% 113μg	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	17.2% 15.5mg	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

	Dried Beechnuts	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	0.1% 1mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	30.8% 2.46mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	58.3% 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	0% 0mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	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	2.53% 38mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Mashed Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts 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 Dried Beechnuts vs Canned Mashed Sweet Potato:

• 100 grams of Dried Beechnuts have 11.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Mashed Sweet Potato.
• While 100 g of Canned Mashed Sweet Potato contain more Vitamin A than Dried Beechnuts.
• Both Dried Beechnuts and Canned Mashed Sweet Potato provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Dried Beechnuts have 2.4 times more Copper, 1.8 times more Iron, 1.4 times more Manganese, 4.8 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• While 100 g of Canned Mashed Sweet Potato contain 30 times more Calcium, more Magnesium, more Phosphorus and 2 times more Sodium than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 100 grams of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 5.7 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 130.8 times more Omega 3, 259 times more Omega 6, 1.4 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 3 and Omega 6