Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum Pack VS Salted Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	31.4% 910kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.06% 0.34g	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	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	163% 212g	130g per day for Men 19-50 years
Sugars	69% 50g	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	443% 3990μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.23mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	53% 16μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	70% 280μg	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	293% 264mg	107% 96mg	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	66.7% 10mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	22% 220mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	131% 1.18mg	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	111% 8.9mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	95% 2.2mg	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	70% 490mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	157% 5350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.5% 760g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Salted Baked Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Vacuum Pack versus 1 kg of Salted Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Vacuum Pack vs Salted Baked Potatoes:

• 1 kilogram of Canned Sweet Potato, Vacuum Pack has 399 times more Vitamin A, 1.4 times more Vitamin B5, 2.8 times more Vitamin C and 25 times more Vitamin E than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Salted Baked Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Salted Baked Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Vacuum Pack as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Vacuum Pack vs Salted Baked Potatoes:

• 1 kilogram of Canned Sweet Potato, Vacuum Pack has 1.5 times more Calcium, 2.1 times more Manganese and 5.3 times more Sodium than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Salted Baked Potatoes contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• 1 kilogram of Salted Baked Potatoes lack sufficient amounts of Calcium
• Both Canned Sweet Potato, Vacuum Pack as well as Whole Baked Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sweet Potato, Vacuum Pack has 4.2 times more Sugars than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 1.5 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Salted Baked Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• Both Canned Sweet Potato, Vacuum Pack as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.