Comparing Nutrients in 300 calories Baked Potato Flesh VS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 300 calories

• Baked Potato Flesh: 323g
• Canned Sweet Potato, Syrup Pack, Drained Solids: 278g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Baked Potato Flesh	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	54% 70.4g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	22% 16g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.7% 4.84g	22% 8.33g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	141% 1272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.8% 1.44μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.26% 29μg	5.56% 22.2μg	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	46% 41.3mg	33.3% 30mg	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	0.86% 0.13mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	6% 7.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	51.5% 0.46mg	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	14% 1.13mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	74.3% 1.7mg	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	23% 161mg	9.92% 69.4mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	7.22% 108mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	4.04% 0.44mg	11mg per day for Men 19-50 years
Water	6.58% 243g	5.44% 201g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Canned Sweet Potato, Syrup Pack, Drained Solids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Canned Sweet Potato, Syrup Pack, Drained Solids?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 300 calories of Baked Potato Flesh have 4.9 times more Vitamin B1, 4.8 times more Vitamin B3, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 300 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A, 1.6 times more Vitamin B2, 24.8 times more Vitamin E and 7.5 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 300 calories of Baked Potato Flesh have 1.5 times more Copper, 2.4 times more Magnesium, 2.3 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 300 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.3 times more Iron, 3.3 times more Manganese and 6.7 times more Sodium than Baked Potatoes Flesh no Salt.
• 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 300 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.9 times more Sugars and 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Potatoes Flesh no Salt as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.