Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	15.8% 458kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	73.6% 96g	130g per day for Men 19-50 years
Sugars	34% 24.7g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	16% 9g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	219% 1973μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	43% 172μg	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	26.2% 23.6mg	63.5% 57mg	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	33% 4.94mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	64% 0.58mg	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	75.4% 6.03mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	37.3% 0.86mg	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	33.7% 236mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.06% 335g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 435 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5 and 27.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 3.5 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin K per 1 lb.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 3 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 5.2 times more Manganese, 1.6 times more Selenium and 10.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Mashed Sweet Potato has 3.6 times more Sugars than Baked Whole White Potatoes.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.