Comparing Nutrients in 100 calories Baked Sweet Potato VS Canned Sweet Potato, Vacuum Pack

Weight per 100 calories

• Baked Sweet Potato: 111g
• Canned Sweet Potato, Vacuum Pack: 110g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Sweet Potato or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	18% 23.2g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	7.58% 5.5g	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	0.77% 0.56g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2.53g	NA	g per day for Men 19-50 years
Fiber	9.65% 3.67g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	4% 2.23g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	119% 1068μg	48.7% 438μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.06% 0.12mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.9% 2.67μg	5.82% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.67% 6.67μg	4.67% 18.7μg	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	24% 21.8mg	32.2% 29mg	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	5.26% 0.79mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	4.22% 42.2mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17% 0.15mg	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	9.6% 0.77mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.76% 24mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	21.7% 0.5mg	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	8.57% 60mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.9% 58.2mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.26% 83.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Sweet Potato vs Canned Sweet Potato, Vacuum Pack:

• Sweet Potato Baked in skin, flesh only has 2.4 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B7 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.4 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin K per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Sweet Potato vs Canned Sweet Potato, Vacuum Pack:

• Sweet Potato Baked in skin, flesh only has 1.7 times more Calcium, 1.2 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Iron, 3.5 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper, Manganese, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Sugars, 1.9 times more Fiber and 1.2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.