Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Mashed Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	35% 1010kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	201% 262g	130g per day for Men 19-50 years
Sugars	75% 54.5g	9.5% 6.9g	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	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	35.4% 20g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	483% 4350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.8% 52mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72.7% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	NA	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	166% 13.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	NA	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	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	74.3% 520mg	NA	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	50% 750mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	NA	11mg per day for Men 19-50 years
Water	20% 739g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Mashed Sweet Potato versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Mashed Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Mashed Sweet Potato has 3.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Mashed Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Mashed Sweet Potato has 2 times more Calcium and 2.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium and 4 times more Sodium than Canned Mashed Sweet Potato.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mashed Sweet Potato has 7.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy and 1.5 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per one kilogram.