Comparing Nutrients in 1 pound Canned Sweet Potato, Vacuum Pack VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	14.2% 413kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	81% 105g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	34% 24.7g	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	21.5% 8.16g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	201% 1810μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	24% 7.2μg	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	12.5% 50μg	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	133% 120mg	26.2% 23.6mg	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	30.2% 4.54mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	9.98% 100mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	140% 1.26mg	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	50.5% 4.04mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	195% 4.5mg	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	31.8% 222mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.06% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.4 times more Vitamin B1, 1.5 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 1 lb.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Potassium than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.4 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2.2 times more Manganese and 1.4 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of macro-nutrients per 1 lb
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.