Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	35% 1010kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	171% 222g	130g per day for Men 19-50 years
Sugars	75% 54.5g	NA	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	44.7% 17g	38g per day for Men 19-50 years
Protein	35.4% 20g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	483% 4350μg	576% 5180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	103% 5.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	52.5% 210μg	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	148% 133mg	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	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 Sweet Potato	Recommended Dietary Allowance
Calcium	30% 300mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	197% 1.77mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	289% 6.65mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	107% 3650mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	20% 739g	20.2% 749g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 2.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 1 kg.
• Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Mashed Sweet Potato has 1.6 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 1.3 times more Selenium and 12.5 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.7 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Calcium, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of macro-nutrients per 1 kg
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.