Comparing Nutrients in 300 calories Canned Sweet Potato, Vacuum Pack VS Canned Mashed Sweet Potato

Weight per 300 calories

• Canned Sweet Potato, Vacuum Pack: 330g
• Canned Mashed Sweet Potato: 297g

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

Which food has more nutrients per 300 calories - Canned Sweet Potato, Vacuum Pack or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	53% 69g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	22.3% 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	15.6% 5.93g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	146% 1315μg	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.5% 5.24μg	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	8.17% 32.7μg	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	97% 87mg	17% 15.4mg	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	22% 3.3mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.04% 7.25μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	92% 0.83mg	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	36.7% 2.93mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	128% 2.93mg	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% 162mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	6.77% 251g	5.93% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Vitamin B1, 1.7 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.4 times more Vitamin B2 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 300 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.6 times more Potassium than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.8 times more Copper, 1.3 times more Iron, 2 times more Manganese and 1.3 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Calcium, Magnesium, Phosphorus, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of macro-nutrients per 300 kcal
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.