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

Weight per 300 calories

• Baked Sweet Potato: 333g
• 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 - Baked Sweet Potato or Canned Mashed Sweet Potato?

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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% 69g	53% 69g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	2.3% 1.67g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	29% 11g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	12% 6.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	356% 3203μg	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	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	72.6% 65.3mg	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	15.8% 2.37mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	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	28.8% 2.3mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	25.7% 180mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	6.83% 253g	5.93% 219g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2.5 times more Vitamin A, 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7 and 4.2 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Vitamin K per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Canned Mashed Sweet Potato:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Calcium, 1.3 times more Magnesium, 2.5 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.5 times more Copper, 1.7 times more Iron, 1.8 times more Manganese, 3.6 times more Selenium and 1.9 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Sugars and 2.2 times more Fiber than Canned Mashed Sweet Potato.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.