Comparing Nutrients in 1 kilogram Baked Potato Skin VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Baked Potato Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	68.3% 1980kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	178% 232g	130g per day for Men 19-50 years
Sugars	19.3% 14g	75% 54.5g	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	208% 79g	44.7% 17g	38g per day for Men 19-50 years
Protein	76.6% 43g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	27.5% 110μg	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	150% 135mg	57.8% 52mg	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	2.67% 0.4mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	34% 340mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	309% 2.78mg	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	880% 70.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	430% 9.9mg	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	144% 1010mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	12.8% 473g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Canned Mashed Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Canned Mashed Sweet Potato:

• 1 kilogram of Baked Potato Skin has 4.5 times more Vitamin B1, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 435 times more Vitamin A, 27.3 times more Vitamin E and 1.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Canned Mashed Sweet Potato provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Canned Mashed Sweet Potato:

• 1 kilogram of Baked Potato Skin has 2.9 times more Copper, 5.3 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 2.7 times more Potassium and 2.3 times more Zinc than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 1.6 times more Manganese and 3.6 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Canned Mashed Sweet Potato contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 2 times more Energy, 2 times more Carbohydrate, 4.6 times more Fiber and 2.2 times more Protein than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 3.9 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.