Comparing Nutrients in 1 pound Potato Skin VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Potato Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	9.07% 263kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	30% 11.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	12.5% 50μg	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	57.5% 51.7mg	26.2% 23.6mg	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	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	13.6% 136mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	140% 1.26mg	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	184% 14.7mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	195% 4.5mg	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	24.6% 172mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Mashed Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Canned Mashed Sweet Potato:

• 1 pound of Potato Skin has 1.5 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.7 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Canned Mashed Sweet Potato provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Canned Mashed Sweet Potato:

• 1 pound of Potato Skin has 1.5 times more Copper, 2.4 times more Iron, 2 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 1.6 times more Manganese, 1.4 times more Phosphorus and 7.5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Mashed Sweet Potato contain similar levels of Calcium and Magnesium per one pound.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.5 times more Fiber and 1.3 times more Protein than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 1.7 times more Energy and 1.9 times more Carbohydrate than Raw Potato Skin.
• Both Raw Potato Skin as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one pound.