Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Drained Solids VS Baked White Potatoes

Weight per 500 calories

• Canned Sweet Potato, Syrup Pack, Drained Solids: 463g
• 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 Sweet Potato, Syrup Pack, Drained Solids or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	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	90% 117g	88% 115g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	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	36.5% 14g	30% 11.4g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	236% 2120μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.65% 0.12mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.84% 1.57mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.02% 2.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.26% 37μg	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	55.6% 50mg	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	35.5% 5.32mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.87% 78.7mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	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	55% 4.4mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	16.5% 116mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.07% 336g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Sweet Potato, Syrup Pack, Drained Solids vs Baked White Potatoes:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 390.1 times more Vitamin A and 24.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 5.3 times more Vitamin B3, 4 times more Vitamin B6, 5.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin K per 500 kcal.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids 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 Sweet Potato, Syrup Pack, Drained Solids vs Baked White Potatoes:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.4 times more Calcium, 1.3 times more Iron, 2.8 times more Manganese, 1.4 times more Selenium and 4.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Magnesium, 3.5 times more Phosphorus, 3.3 times more Potassium and 2.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole White Potatoes have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.2 times more Omega 3, 3.2 times more Sugars and 1.2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.