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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	12.3% 357kcal	14% 401kcal	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	0.64% 0.21g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	63.2% 82g	70.8% 92g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	30% 21.6g	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	2.74% 2g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 9.05g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	424% 3814μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	11% 43.7μg	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	86.4% 77.8mg	23% 20.6mg	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	18.8% 2.8mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	15% 151mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	123% 1.1mg	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	34.2% 2.74mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	170% 3.92mg	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	30.6% 214mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	8.13% 301g	7.92% 293g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2.2 times more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B7 and 3.8 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sweet Potato Baked in skin, flesh only has 1.3 times more Calcium, 2.3 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.7 times more Copper, 1.9 times more Iron, 2 times more Manganese, 4 times more Selenium and 2.1 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet Potato Baked in skin, flesh only has 1.9 times more Fiber than Canned Mashed Sweet Potato.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.