Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	15.8% 458kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	62% 80.4g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	NA	2.7% 1.95g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 6.5g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	16% 9g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	219% 1973μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	21% 6.26μg	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	64.5% 58mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	13.6% 136mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	47.4% 0.43mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	52.5% 1.2mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	30.7% 1043mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.06% 335g	9.82% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Boiled Sweet Potato no Skin:

• Canned Mashed Sweet Potato has 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.8 times more Vitamin A, 2.1 times more Vitamin B1 and 2.5 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 1 lb.
• Both Canned Mashed Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Boiled Sweet Potato no Skin:

• Canned Mashed Sweet Potato has 3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 4 times more Selenium and 2.8 times more Sodium than Boiled Sweet Potato without Skin.
• Both Canned Mashed Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Calcium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Mashed Sweet Potato has 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.5 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Sugars per 1 lb.
• Both Canned Mashed Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.