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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Frozen Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	33% 960kcal	31.4% 910kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	30.5% 17g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	576% 5180μg	443% 3990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	105% 5.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	53% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	42.5% 170μg	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	293% 264mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	37% 370mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	154% 1.4mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	198% 4.55mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	20.2% 749g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Canned Sweet Potato, Vacuum Pack per 1 kg

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

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

• 1 kilogram of Frozen Sweet Potato has 1.3 times more Vitamin A, 1.8 times more Vitamin B1 and 1.2 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 2 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B7 per one kilogram.
• Both Frozen Sweet Potato, Unprepared as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Sweet Potato has 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 1.7 times more Iron and 8.8 times more Sodium than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Canned Sweet Potato, Vacuum Pack contain similar levels of Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Frozen Sweet Potato, Unprepared as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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