Comparing Nutrients in 14 ounces Canned Sweet Potato, Vacuum Pack VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	12.5% 361kcal	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	64.5% 84g	68% 88g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	19% 7.14g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	176% 1584μg	228% 2056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.3μg	19.7% 5.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	116% 105mg	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	26.5% 3.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	44% 3.53mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	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	27.8% 194mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	8.16% 302g	8.03% 297g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Vitamin B3 and 2 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.3 times more Vitamin A and 1.8 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9 per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack 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 Sweet Potato, Vacuum Pack vs Frozen Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.7 times more Iron and 8.8 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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