Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	30.7% 890kcal	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	161% 209g	162% 211g	130g per day for Men 19-50 years
Sugars	212% 154g	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	65.8% 25g	55.3% 21g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	419% 3770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	162% 2.1mg	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	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	117% 105mg	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	62.7% 9.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	100% 8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	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	38.6% 270mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 774g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Baked White Potatoes:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 377 times more Vitamin A and 23.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 3.4 times more Vitamin B3, 4.1 times more Vitamin B6, 5.4 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per 1 kg.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids 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 Sweet Potato, Syrup Pack, Solids And Liquids vs Baked White Potatoes:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.5 times more Calcium, 1.3 times more Iron, 2.7 times more Manganese, 1.4 times more Selenium and 4.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Magnesium, 2.8 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Baked Whole White Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Syrup Pack, Solids And Liquids have 10.1 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.