Comparing Nutrients in 100 grams Sweet Potato VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.97% 86kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	15.5% 20g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	NA	g per day for Men 19-50 years
Sucrose	% 2.52g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	2.8% 1.57g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	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	2.67% 2.4mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3% 30mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	7.63% 0.61mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	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	6.7% 47mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Dried Beechnuts per 100 g

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

• 100 grams of Sweet Potato have more Vitamin A than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 3.9 times more Vitamin B1, 6.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B6, 10.3 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Dried Beechnuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Sweet Potato vs Dried Beechnuts:

• 100 grams of Sweet Potato have 30 times more Calcium, more Magnesium, more Phosphorus, 1.4 times more Sodium and 11.7 times more Water than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 4.4 times more Copper, 4 times more Iron, 5.2 times more Manganese and 3 times more Potassium than Raw Sweet Potato.
• Both Sweet Potato and Dried Beechnuts 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 g of Dried Beechnuts contain 6.7 times more Energy, 1000 times more Fat, 317.7 times more Saturated Fat, 1700 times more Omega 3, 1414.6 times more Omega 6, 1.7 times more Carbohydrate and 3.9 times more Protein than Raw Sweet Potato.
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6