Comparing Nutrients in 300 calories Boiled Sweet Potato no Skin VS Canned Mashed Sweet Potato

Weight per 300 calories

• Boiled Sweet Potato no Skin: 395g
• Canned Mashed Sweet Potato: 297g

Canned Mashed Sweet Potato has 1.3 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is average in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	54% 70g	53% 69g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 5.64g	NA	g per day for Men 19-50 years
Fiber	26% 9.87g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	345% 3107μg	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	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	56% 50.5mg	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	24.7% 3.7mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	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	35.5% 2.84mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	18% 126mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	8.55% 316g	5.93% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Sweet Potato no Skin vs Canned Mashed Sweet Potato:

• Boiled Sweet Potato without Skin has 2.4 times more Vitamin A, 2.8 times more Vitamin B1, 1.5 times more Vitamin B5 and 3.3 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Mashed Sweet Potato:

• Boiled Sweet Potato without Skin has 1.5 times more Potassium, 1.3 times more Zinc and 1.4 times more Water than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 2.2 times more Copper, 1.4 times more Iron, 2.8 times more Manganese, 3 times more Selenium and 2.1 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Calcium, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Sweet Potato without Skin has 1.4 times more Sugars and 2 times more Fiber than Canned Mashed Sweet Potato.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.