Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	35% 1010kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	162% 211g	130g per day for Men 19-50 years
Sugars	75% 54.5g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	44.7% 17g	55.3% 21g	38g per day for Men 19-50 years
Protein	35.4% 20g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	483% 4350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	162% 2.1mg	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	95% 380μg	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	57.8% 52mg	140% 126mg	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	72.7% 11mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	82% 1.9mg	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	74.3% 520mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20% 739g	20.4% 754g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 435 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and 27.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 3.5 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Mashed Sweet Potato has 3 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 5.2 times more Manganese, 1.6 times more Selenium and 10.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Mashed Sweet Potato has 3.6 times more Sugars than Baked Whole White Potatoes.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.