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

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	3.5% 101kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	9.27% 12g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	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	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	4.47% 1.7g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.57% 1.97μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	16.5% 66μg	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	5.78% 5.2mg	3.56% 3.2mg	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	7.27% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Calcium	3% 30mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	50% 0.45mg	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	16.6% 1.33mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	285% 6.56mg	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	7.43% 52mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2% 74g	0.09% 3.34g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Canned Mashed Sweet Potato have 72.5 times more Vitamin A and 1.6 times more Vitamin C than Dried Butternuts.
• While 100 g of Dried Butternuts contain 14.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 6 times more Vitamin B9 than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A
• Both Canned Mashed Sweet Potato as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Mashed Sweet Potato have 75 times more Sodium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.8 times more Calcium, 1.6 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 6.6 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium, 21.5 times more Selenium and 14.9 times more Zinc than Canned Mashed Sweet Potato.
• 100 grams of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Mashed Sweet Potato have 1.9 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 6.1 times more Energy, 284.9 times more Fat, 31.9 times more Saturated Fat, 670.6 times more Omega 3, 475 times more Omega 6, 2.8 times more Fiber and 12.6 times more Protein than Canned Mashed Sweet Potato.
• 100 grams of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6