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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	14.2% 413kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.55% 0.18g	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	1.8% 0.3g	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	77.5% 101g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	NA	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	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	201% 1810μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	24% 7.2μg	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	24% 95μg	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	67% 60.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	9.98% 100mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	89.2% 0.8mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	131% 3mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.2% 340g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Vitamin B3 and 2 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.3 times more Vitamin A and 1.8 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9 per 1 lb.
• Both Canned Sweet Potato, Vacuum Pack as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Sweet Potato, Vacuum Pack has 1.7 times more Iron and 8.8 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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