Comparing Nutrients in 1 pound Boiled Sweet Potato no Skin VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	12% 345kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	62% 80.4g	81% 105g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.7% 1.95g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	397% 3570μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	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	64.5% 58mg	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	28.4% 4.26mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	12.2% 122mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	41% 3.27mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	20.7% 145mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	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	8.16% 122mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.82% 363g	9.06% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sweet Potato no Skin vs Canned Mashed Sweet Potato:

• Boiled Sweet Potato without Skin has 1.8 times more Vitamin A, 2.1 times more Vitamin B1 and 2.5 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 1 lb.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Mashed Sweet Potato:

• Canned Mashed Sweet Potato contains 3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 4 times more Selenium and 2.8 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Calcium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Sweet Potato without Skin has 1.5 times more Fiber than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Sugars per 1 lb.
• Both Boiled Sweet Potato without Skin as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.