Comparing Nutrients in 100 grams Boiled Sweet Potato no Skin VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Sweet Potato no Skin	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.62% 76kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	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	0.59% 0.43g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	2.45% 1.37g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.38μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	28.3% 113μg	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	14.2% 13mg	17.2% 15.5mg	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	6.27% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	74.4% 0.67mg	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% 0.72mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	58.3% 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	4.57% 32mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.17% 80g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Sweet Potato no Skin versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Sweet Potato no Skin vs Dried Beechnuts:

• 100 grams of Boiled Sweet Potato no Skin have more Vitamin A than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 5.4 times more Vitamin B1, 7.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 18.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Dried Beechnuts provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Sweet Potato no Skin vs Dried Beechnuts:

• 100 grams of Boiled Sweet Potato no Skin have 27 times more Calcium, more Magnesium, more Phosphorus and 12.1 times more Water than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 7.1 times more Copper, 3.4 times more Iron, 5 times more Manganese, 4.4 times more Potassium, 1.4 times more Sodium and 1.8 times more Zinc than Boiled Sweet Potato without Skin.
• 100 grams of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Beechnuts contain 7.6 times more Energy, 357.1 times more Fat, 184.5 times more Saturated Fat, more Omega 3, 301.5 times more Omega 6, 1.9 times more Carbohydrate and 4.5 times more Protein than Boiled Sweet Potato without Skin.
• 100 grams of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6