Comparing Nutrients in 1 pound Canned Sweet Potato, Syrup Pack, Drained Solids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	91% 119g	130g per day for Men 19-50 years
Sugars	36% 26g	4.3% 3.13g	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	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	231% 2077μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.86% 2.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.4% 49mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.8% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	NA	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	54% 4.3mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	NA	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	NA	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	16% 113mg	NA	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	NA	11mg per day for Men 19-50 years
Water	8.9% 329g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Sweet Potato, Syrup Pack, Drained Solids versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 6.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Canned Sweet Potato, Syrup Pack, Drained Solids vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.3 times more Potassium and 7.6 times more Sodium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 8.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.