Comparing Nutrients in 100 grams Sweet Potato VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Energy	2.97% 86kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	15.5% 20g	9.27% 12g	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	43% 0.56mg	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	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	2.67% 2.4mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	3% 30mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	7.63% 0.61mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	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	6.7% 47mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	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	3.67% 55mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Dried Butternuts per 100 g

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

• 100 grams of Sweet Potato have 118.2 times more Vitamin A and 1.3 times more Vitamin B5 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 4.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B6, 6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sweet Potato.
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw 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 Sweet Potato vs Dried Butternuts:

• 100 grams of Sweet Potato have 55 times more Sodium and 23.1 times more Water than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.8 times more Calcium, 3 times more Copper, 6.6 times more Iron, 9.5 times more Magnesium, 25.4 times more Manganese, 9.5 times more Phosphorus, 28.7 times more Selenium and 10.4 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Dried Butternuts contain similar levels of Potassium per 100 grams.
• 100 grams of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweet Potato have 1.7 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 7.1 times more Energy, 1139.6 times more Fat, 72.6 times more Saturated Fat, 8718 times more Omega 3, 2594.4 times more Omega 6, 1.6 times more Fiber and 15.9 times more Protein than Raw Sweet Potato.
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6