Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum Pack VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	31.4% 910kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.3% 0.41g	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	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	178% 232g	130g per day for Men 19-50 years
Sugars	69% 50g	75% 54.5g	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	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	443% 3990μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.23mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	53% 16μg	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	27.5% 110μg	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	57.8% 52mg	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	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	22% 220mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	309% 2.78mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	430% 9.9mg	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	70% 490mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	20.5% 760g	20% 739g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has 1.4 times more Vitamin B1, 1.5 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 1 kg.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Potassium than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.4 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2.2 times more Manganese and 1.4 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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