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

Weight per 300 calories

• Sweet Potato: 349g
• Canned Mashed Sweet Potato: 297g

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

Discover which food has more nutrients per 300 calories - Sweet Potato or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	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	0.18% 0.17g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	275% 2473μg	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	10.5% 105mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	7.3% 270g	5.93% 219g	3700g per day for Men 19-50 years

Sweet Potato VS Canned Mashed Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Potato or Canned Mashed Sweet Potato?

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

• 300 calories of Sweet Potato have 1.9 times more Vitamin A, 3.4 times more Vitamin B1 and 1.8 times more Vitamin B5 than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin C and 3.6 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6, Vitamin B7 and Vitamin B9 per 300 calories.
• Both Raw Sweet Potato as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Sweet Potato have 1.2 times more Magnesium, 1.9 times more Potassium, 1.7 times more Zinc and 1.2 times more Water than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 1.6 times more Copper, 1.9 times more Iron and 3.3 times more Manganese than Raw Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato contain similar levels of Calcium, Phosphorus and Sodium per 300 calories.
• 300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Raw Sweet Potato as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato have 2.1 times more Fiber than Canned Mashed Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Raw Sweet Potato as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.