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

Macros Ratio

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

Macro Nutrients

	Canned Mashed Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Energy	15.8% 458kcal	14% 408kcal	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	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	72.3% 94g	130g per day for Men 19-50 years
Sugars	34% 24.7g	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	16% 9g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	219% 1973μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	13.6% 136mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	81% 0.73mg	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	39% 3.13mg	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	98% 2.25mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	9.06% 335g	9.3% 344g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Mashed Sweet Potato has 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains 2.2 times more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.8 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Sweet Potato provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B7 per one pound.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned Mashed Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Mashed Sweet Potato has 1.7 times more Copper, 1.9 times more Iron, 2 times more Manganese and 2.1 times more Sodium than Baked Sweet Potato.
• While 1 lb of Sweet Potato Baked in skin, flesh only contains 1.3 times more Calcium, 2.3 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Sweet Potato contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Canned Mashed Sweet Potato as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sweet Potato Baked in skin, flesh only contains 1.9 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Sweet Potato offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one pound.
• Both Canned Mashed Sweet Potato as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in one pound.