Comparing Nutrients in 1 pound Boiled Sweet Potato no Skin VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	12% 345kcal	14.2% 413kcal	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	397% 3570μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	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	64.5% 58mg	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	28.4% 4.26mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	12.2% 122mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	41% 3.27mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	20.7% 145mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	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	8.16% 122mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.82% 363g	9.32% 345g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 2 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 1 lb.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

• Boiled Sweet Potato without Skin has 1.2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.5 times more Copper, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium and 2 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron, Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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