Comparing Nutrients in 300 calories Boiled Sweet Potato no Skin VS Canned Sweet Potato, Vacuum Pack

Weight per 300 calories

• Boiled Sweet Potato no Skin: 395g
• 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 - Boiled Sweet Potato no Skin or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	54% 70g	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	2.34% 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	15.6% 5.93g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	345% 3107μg	146% 1315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	17.5% 5.24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	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	56% 50.5mg	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	24.7% 3.7mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	6.04% 7.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.25% 72.5mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	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	35.5% 2.84mg	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	18% 126mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	8.55% 316g	6.77% 251g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 2.4 times more Vitamin A, 1.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

• Boiled Sweet Potato without Skin has 1.5 times more Calcium, 1.3 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium and 1.6 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper, Iron, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Sweet Potato without Skin has 1.4 times more Sugars and 1.7 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.