Comparing Nutrients in 14 ounces Canned Mashed Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	14% 401kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.56% 0.27g	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	68% 88g	130g per day for Men 19-50 years
Sugars	30% 21.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	14% 7.86g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	192% 1726μg	228% 2056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	19.7% 5.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	21% 83.3μg	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	23% 20.6mg	58.7% 52.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	12% 119mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	78% 0.7mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	170% 3.92mg	115% 2.64mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	7.92% 293g	8.03% 297g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Frozen Sweet Potato:

• Canned Mashed Sweet Potato has 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 2.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 14 oz.
• Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Frozen Sweet Potato:

• Canned Mashed Sweet Potato has 1.6 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 1.3 times more Selenium and 12.5 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.7 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Calcium, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of macro-nutrients per 14 oz
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.