Comparing Nutrients in 500 calories Canned Mashed Sweet Potato VS Baked White Potatoes

Weight per 500 calories

• Canned Mashed Sweet Potato: 495g
• Baked White Potatoes: 544g

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

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Baked White Potatoes?

Macros Ratio

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

Macro Nutrients

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.02% 0.064g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	88% 115g	130g per day for Men 19-50 years
Sugars	37.2% 27g	11.5% 8.3g	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	NA	2.7% 1.96g	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	22% 8.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	239% 2153μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.7% 2.53mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32.5% 9.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.5μg	51.6% 207μg	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	28.6% 25.7mg	76% 68.5mg	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	36% 5.4mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 149mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	76.7% 0.69mg	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	82.3% 6.6mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	44.7% 1.03mg	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	36.8% 257mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.9% 366g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 396.2 times more Vitamin A, 1.9 times more Vitamin B2, 1.2 times more Vitamin B5 and 24.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin K per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 2.7 times more Calcium, 2 times more Copper, 1.9 times more Iron, 4.8 times more Manganese, 1.5 times more Selenium and 9.8 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mashed Sweet Potato has 3.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Omega 3 and 1.4 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.