Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Baked White Potatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	14.4% 417kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	88.5% 115g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	36% 26g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	231% 2077μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	9.07% 36.3μg	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	63.5% 57mg	54.4% 49mg	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	1.2% 0.18mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	84% 0.76mg	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	36.3% 2.9mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	121% 2.8mg	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	48.6% 340mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Baked Whole White Potatoes have 1.9 times more Vitamin B1, 4.5 times more Vitamin B3, 3.4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 458 times more Vitamin A and 28.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin B2, Vitamin B5, Vitamin C and Vitamin K per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Baked Whole White Potatoes have 2.3 times more Magnesium, 3 times more Phosphorus, 2.8 times more Potassium and 2.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3.3 times more Manganese, 1.6 times more Selenium and 5.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.6 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.5 times more Omega 3, 3.8 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.