Comparing Nutrients in 100 grams Frozen Sweet Potato VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Frozen Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	3.3% 96kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	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	0.39% 0.067g	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	17% 22.2g	9.27% 12g	130g per day for Men 19-50 years
Sugars	NA	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	3.05% 1.7g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	57.6% 518μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.97% 1.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	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	14.8% 13.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	6.63% 0.53mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	6.43% 45mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen 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 Frozen Sweet Potato vs Dried Butternuts:

• 100 grams of Frozen Sweet Potato have 86.3 times more Vitamin A and 4.2 times more Vitamin C than Dried Butternuts.
• While 100 g of Dried Butternuts contain 5.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Dried Butternuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A
• Both Frozen Sweet Potato, Unprepared as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Sweet Potato have 22.4 times more Water than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.4 times more Calcium, 2.5 times more Copper, 7.6 times more Iron, 10.8 times more Magnesium, 9.9 times more Manganese, 9.9 times more Phosphorus, 28.7 times more Selenium and 10.1 times more Zinc than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Dried Butternuts contain similar levels of Potassium per 100 grams.
• 100 grams of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Sweet Potato have 1.8 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 6.4 times more Energy, 316.6 times more Fat, 33.5 times more Saturated Fat, 670.6 times more Omega 3, 503.4 times more Omega 6, 2.8 times more Fiber and 14.6 times more Protein than Frozen Sweet Potato, Unprepared.
• 100 grams of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6