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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	13.5% 390kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	70.2% 91g	73.7% 96g	130g per day for Men 19-50 years
Sugars	26% 19g	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	4.38% 3.18g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	357% 3216μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	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	12% 11mg	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	7.86% 1.18mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	34.6% 2.77mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	30.5% 213mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.47% 351g	9.32% 345g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.8 times more Vitamin A, 2.1 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, 11 times more Vitamin C and 3.8 times more Vitamin E than Raw Sweet Potato.
• Both Raw Sweet Potato and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2, Vitamin B6, Vitamin B7 and Vitamin K per 1 lb.
• Both Raw Sweet Potato 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 Sweet Potato vs Canned Sweet Potato, Vacuum Pack:

• Raw Sweet Potato has 1.4 times more Calcium and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.5 times more Iron and 1.8 times more Manganese than Raw Sweet Potato.
• Both Raw Sweet Potato and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Potato has 1.7 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Raw Sweet Potato and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Sweet Potato as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.