Comparing Nutrients in 14 ounces Baked Red Potatoes VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Baked Red Potatoes	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	12% 345kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	64.5% 84g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	27.4% 20g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	176% 1584μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	41.5% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	17% 67.5μg	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	55.6% 50mg	116% 105mg	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	2.1% 0.32mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	61.3% 0.55mg	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	34.7% 2.78mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	78.5% 1.8mg	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	41% 286mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned Sweet Potato, Vacuum Pack:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 399 times more Vitamin A, 1.5 times more Vitamin B5, 2.1 times more Vitamin C and 12.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned Sweet Potato, Vacuum Pack:

• Baked Whole Red Potatoes have 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.4 times more Calcium, 1.3 times more Iron, 2.6 times more Manganese and 4.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Sweet Potato, Vacuum Pack have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 3.5 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.