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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	29.7% 860kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	155% 201g	178% 232g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	79% 30g	44.7% 17g	38g per day for Men 19-50 years
Protein	28% 15.7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	788% 7090μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	30% 300mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	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	36.7% 550mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	21% 773g	20% 739g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Sweet Potato vs Canned Mashed Sweet Potato:

• 1 kilogram of Sweet Potato has 1.6 times more Vitamin A, 2.9 times more Vitamin B1 and 1.6 times more Vitamin B5 than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin C, 4.2 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6, Vitamin B7 and Vitamin B9 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato 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 Sweet Potato vs Canned Mashed Sweet Potato:

• 1 kilogram of Sweet Potato has 1.6 times more Potassium and 1.4 times more Zinc than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 1.8 times more Copper, 2.2 times more Iron, 3.8 times more Manganese and 1.4 times more Sodium than Raw Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato contain similar levels of Calcium, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Raw Sweet Potato as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 1.8 times more Fiber than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 1.3 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Sweet Potato as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.