Comparing Nutrients in 100 grams Dried Beechnuts VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	6.28% 182kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	9.2% 8.9g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	15% 2.53g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	0.79% 0.57g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	NA	15% 5.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	48.2% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	8% 32μg	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	8.33% 7.5mg	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	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.1% 1mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	19.7% 0.18mg	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	9.63% 0.77mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	21% 0.48mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Frozen French Fried Sweet Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 100 grams of Dried Beechnuts have 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.
• While 100 g of Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A than Dried Beechnuts.
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Frozen French Fried Sweet Potatoes with Salt:

• 100 grams of Dried Beechnuts have 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.
• While 100 g of Frozen French Fried Sweet Potatoes with Salt contain 52 times more Calcium, more Magnesium, more Phosphorus and 3.8 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Zinc per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 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 Dried Beechnuts and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Carbohydrate per 100 grams.