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

Weight per 300 calories

• Canned Sweet Potato, Syrup Pack, Drained Solids: 278g
• Baked Red Potatoes: 345g

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.2 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Drained Solids or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	52% 67.6g	130g per day for Men 19-50 years
Sugars	22% 16g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	22% 8.33g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	141% 1272μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.8% 1.44μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.56% 22.2μg	23.3% 93μg	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	33.3% 30mg	48.3% 43.4mg	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	21.3% 3.2mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.22μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.72% 47.2mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	66.7% 0.6mg	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	33% 2.64mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	26% 0.6mg	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	9.92% 69.4mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	NA	55μg per day for Men 19-50 years
Sodium	7.22% 108mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	4.04% 0.44mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	5.44% 201g	7.15% 264g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 368.9 times more Vitamin A and 11.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 5.8 times more Vitamin B3, 4.2 times more Vitamin B6, 4.2 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.5 times more Calcium, 2.9 times more Manganese and 2.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 2.9 times more Magnesium, 3.6 times more Phosphorus, 3.5 times more Potassium, 3.1 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole Red Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 3.2 times more Sugars and 1.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.