Comparing Nutrients in 300 calories Canned Mashed Sweet Potato VS Baked White Potatoes

Weight per 300 calories

• Canned Mashed Sweet Potato: 297g
• Baked White Potatoes: 326g

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

Which food has more nutrients per 300 calories - Canned Mashed Sweet Potato or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.4% 0.039g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	53% 68.7g	130g per day for Men 19-50 years
Sugars	22.3% 16g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	13.3% 5.05g	18% 6.85g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	144% 1292μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.08mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.5% 5.85μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.17% 32.7μg	31% 124μg	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	17% 15.4mg	45.7% 41mg	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	21.6% 3.24mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.94% 7.13μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.9% 89mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	46% 0.41mg	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	49.4% 3.95mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	128% 2.93mg	26.8% 0.62mg	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	22% 154mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	18.3% 624mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.32% 2.38μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	15% 223mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	5.93% 219g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 396.2 times more Vitamin A, 1.9 times more Vitamin B2, 1.2 times more Vitamin B5 and 24.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin K per 300 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 2.7 times more Calcium, 2 times more Copper, 1.9 times more Iron, 4.8 times more Manganese, 1.5 times more Selenium and 9.8 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mashed Sweet Potato has 3.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Omega 3 and 1.4 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.