Nutrient Comparison: Sweet Potato VS Canned Mashed Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Sweet Potato versus 14 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Sweet Potato vs Canned Mashed Sweet Potato:
- 14 ounces of Sweet Potato have 1.6 times more Vitamin A, 2.9 times more Vitamin B1 and 1.6 times more Vitamin B5 than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin C, 4.2 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
- Both Sweet Potato and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6, Vitamin B7 and Vitamin B9 per 14 ounces.
- 14 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
- Both Raw Sweet Potato as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Sweet Potato vs Canned Mashed Sweet Potato:
- 14 ounces of Sweet Potato have 1.6 times more Potassium and 1.4 times more Zinc than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 1.8 times more Copper, 2.2 times more Iron, 3.8 times more Manganese and 1.4 times more Sodium than Raw Sweet Potato.
- Both Sweet Potato and Canned Mashed Sweet Potato contain similar levels of Calcium, Magnesium and Phosphorus per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
- Both Raw Sweet Potato as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Sweet Potato have 1.8 times more Fiber than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 1.3 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
- Both Sweet Potato and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- Both Raw Sweet Potato as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.