Comparing Nutrients in 14 ounces Canned Sweet Potato, Vacuum Pack VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	12.5% 361kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	54% 70.3g	130g per day for Men 19-50 years
Sugars	27.4% 20g	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 5.68g	g per day for Men 19-50 years
Fiber	19% 7.14g	26% 9.92g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	176% 1584μg	347% 3124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.3μg	18.3% 5.48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	5.95% 24μg	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	116% 105mg	56.4% 51mg	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	26.5% 3.97mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	41.5% 0.37mg	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	44% 3.53mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	46% 1.06mg	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	27.8% 194mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.16% 302g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Sweet Potato, Vacuum Pack vs Boiled Sweet Potato no Skin:

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Sweet Potato, Vacuum Pack vs Boiled Sweet Potato no Skin:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium and 2 times more Sodium than Boiled Sweet Potato without Skin.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Calcium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.4 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.