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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	14% 408kcal	14.2% 413kcal	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	31.3% 22.7g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	484% 4359μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	19.3% 77μg	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	133% 120mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	17.2% 172mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	70% 0.63mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	89.7% 2.06mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.32% 345g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2.4 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B7 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.4 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin K per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sweet Potato Baked in skin, flesh only has 1.7 times more Calcium, 1.2 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Iron, 3.5 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Sugars, 1.8 times more Fiber and 1.2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.