Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	26.2% 760kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	136% 177g	178% 232g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	44.7% 17g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	874% 7870μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	142% 128mg	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	62.7% 9.4mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	27% 270mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	21.7% 801g	20% 739g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 1.8 times more Vitamin A, 2.1 times more Vitamin B1 and 2.5 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 1 kg.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Mashed Sweet Potato:

• Canned Mashed Sweet Potato contains 3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 4 times more Selenium and 2.8 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Calcium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Sweet Potato without Skin has 1.5 times more Fiber than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Sugars per 1 kg.
• Both Boiled Sweet Potato without Skin as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.