Comparing Nutrients in 100 grams Canned Sweet Potato, Vacuum Pack VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Acorns	Recommended Dietary Allowance
Energy	3.14% 91kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	4.74% 1.8g	NA	38g per day for Men 19-50 years
Protein	2.95% 1.65g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Acorns	Recommended Dietary Allowance
Vitamin A	44.3% 399μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.3% 1.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	21.8% 87μg	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	29.3% 26.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Acorns	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	69% 0.62mg	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	11% 0.89mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	58% 1.34mg	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% 49mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.05% 76g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Canned Sweet Potato, Vacuum Pack vs Acorns:

• 100 grams of Canned Sweet Potato, Vacuum Pack have 199.5 times more Vitamin A and more Vitamin C than Acorns.
• While 100 g of Raw Acorns contain 3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• 100 grams of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Acorns have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Canned Sweet Potato, Vacuum Pack vs Acorns:

• 100 grams of Canned Sweet Potato, Vacuum Pack have more Sodium and 2.7 times more Water than Acorns.
• While 100 g of Raw Acorns contain 1.9 times more Calcium, 4.5 times more Copper, 2.8 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Acorns contain similar levels of Iron per 100 grams.
• 100 grams of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Acorns contain 4.3 times more Energy, 119.3 times more Fat, 75.7 times more Saturated Fat, 64.7 times more Omega 6, 1.9 times more Carbohydrate and 3.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 100 grams of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6