Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30.7% 890kcal	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	161% 209g	201% 262g	130g per day for Men 19-50 years
Sugars	212% 154g	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	65.8% 25g	68.4% 26g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	419% 3770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.3% 4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	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	117% 105mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	100% 8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	NA	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	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	38.6% 270mg	NA	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	NA	11mg per day for Men 19-50 years
Water	21% 774g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids 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 Sweet Potato, Syrup Pack, Solids And Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 6.2 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 Sweet Potato, Syrup Pack, Solids And Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Potassium and 10.3 times more Sodium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 22.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Energy and 2.3 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein