Comparing Nutrients in 500 calories Canned Mashed Sweet Potato VS Baked Frozen Sweet Potato

Weight per 500 calories

• Canned Mashed Sweet Potato: 495g
• Baked Frozen Sweet Potato: 500g

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 Frozen Sweet Potato?

Macros Ratio

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

Macro Nutrients

	Canned Mashed Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	4.02% 0.064g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	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	88.3% 115g	90% 117g	130g per day for Men 19-50 years
Sugars	37.2% 27g	63.2% 46g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	23.7% 9g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	239% 2153μg	579% 5215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	17.3% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.7% 2.53mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32.5% 9.75μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.5μg	27.5% 110μg	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	50.6% 45.5mg	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	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	15% 149mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	102% 0.92mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	145% 3.33mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.96% 369g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B7 and 1.4 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 2.4 times more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B5 and Vitamin K per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Mashed Sweet Potato has 1.5 times more Copper, 2.4 times more Iron, 1.5 times more Manganese, 1.3 times more Selenium and 9.3 times more Sodium than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 1.8 times more Potassium and 1.4 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Frozen Sweet Potato no Salt have similar amounts of Calcium, Magnesium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Frozen Sweet Potato no Salt contains 1.7 times more Sugars than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Frozen Sweet Potato no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.