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

Weight per 300 calories

• Baked Sweet Potato: 333g
• Canned Sweet Potato, Vacuum Pack: 330g

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 Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	22.7% 16.5g	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	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	15.6% 5.93g	38g per day for Men 19-50 years
Protein	12% 6.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	356% 3203μg	146% 1315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	17.5% 5.24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	14% 56μg	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	97% 87mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	6.04% 7.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.25% 72.5mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	51% 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	28.8% 2.3mg	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	65.2% 1.5mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	6.83% 253g	6.77% 251g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2.4 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B7 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.8 times more Vitamin B9, 1.3 times more Vitamin C 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 Sweet Potato, Vacuum Pack have similar amounts of Vitamin K per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Sweet Potato Baked in skin, flesh only has 1.7 times more Calcium, 1.2 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Iron, 3.5 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper, Manganese, 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, 1.9 times more Fiber and 1.2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.