Comparing Nutrients in 1 kilogram Frozen Sweet Potato VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Frozen Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	33% 960kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	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	3.94% 0.67g	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	171% 222g	178% 232g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	44.7% 17g	38g per day for Men 19-50 years
Protein	30.5% 17g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	576% 5180μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	148% 133mg	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	NA	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	37% 370mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	66.3% 5.3mg	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	289% 6.65mg	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	64.3% 450mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	20.2% 749g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Canned Mashed Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Sweet Potato versus 1 kg of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Sweet Potato vs Canned Mashed Sweet Potato:

• 1 kilogram of Frozen Sweet Potato has 2.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Canned Mashed Sweet Potato provide similar amounts of Vitamin A and Vitamin B5 per one kilogram.
• Both Frozen Sweet Potato, Unprepared as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Sweet Potato vs Canned Mashed Sweet Potato:

• 1 kilogram of Frozen Sweet Potato has 1.2 times more Calcium, 1.7 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 1.6 times more Copper, 2.5 times more Iron, 1.5 times more Manganese and 12.5 times more Sodium than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Canned Mashed Sweet Potato contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Frozen Sweet Potato, Unprepared as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Frozen Sweet Potato, Unprepared and Canned Mashed Sweet Potato have similar amounts of macro-nutrients per 1 kg
• Both Frozen Sweet Potato and Canned Mashed Sweet Potato offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Frozen Sweet Potato, Unprepared as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.