Comparing Nutrients in 14 ounces Canned Mashed Sweet Potato VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Mashed Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14% 401kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	84% 109g	130g per day for Men 19-50 years
Sugars	30% 21.6g	1.6% 1.15g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	24% 9.13g	38g per day for Men 19-50 years
Protein	14% 7.86g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	192% 1726μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	52% 47mg	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	29% 4.33mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	64% 0.58mg	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	66% 5.28mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	170% 3.92mg	37.8% 0.87mg	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	29.5% 206mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.92% 293g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Canned Mashed Sweet Potato have more Vitamin A, 2.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 10.9 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Vitamin B1, 2.2 times more Vitamin B3, 2 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Mashed Sweet Potato as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Canned Mashed Sweet Potato have 2.3 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 4.5 times more Manganese than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Phosphorus, 2.2 times more Potassium, 5.2 times more Sodium and 1.9 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Canned Mashed Sweet Potato as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Mashed Sweet Potato have 18.8 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 25.7 times more Fat, 26.4 times more Saturated Fat, 1.4 times more Fiber and 1.3 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• Both Canned Mashed Sweet Potato as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.