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

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	14% 408kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	72.3% 94g	81% 105g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	484% 4359μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	17.2% 172mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	39% 3.13mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	35% 245mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.06% 335g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2.2 times more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B7 and 3.8 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Vitamin B2 and Vitamin K per 1 lb.
• Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Canned Mashed Sweet Potato:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Calcium, 2.3 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.7 times more Copper, 1.9 times more Iron, 2 times more Manganese, 4 times more Selenium and 2.1 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only has 1.9 times more Fiber than Canned Mashed Sweet Potato.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.