Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum Pack VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	31.4% 910kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	136% 177g	130g per day for Men 19-50 years
Sugars	69% 50g	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	443% 3990μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.23mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	53% 16μg	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	15% 60μg	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	142% 128mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	22% 220mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	104% 0.94mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	116% 2.66mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.5% 760g	21.7% 801g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Vacuum Pack vs Boiled Sweet Potato no Skin:

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 1 kg.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Vacuum Pack vs Boiled Sweet Potato no Skin:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium and 2 times more Sodium than Boiled Sweet Potato without Skin.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Calcium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.4 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.