Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum Pack VS Canned Mashed Sweet Potato

Weight per 500 calories

• Canned Sweet Potato, Vacuum Pack: 550g
• Canned Mashed Sweet Potato: 495g

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, Vacuum Pack or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	4.02% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	88.3% 115g	130g per day for Men 19-50 years
Sugars	38% 27.5g	37.2% 27g	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	26% 9.9g	22% 8.4g	38g per day for Men 19-50 years
Protein	16% 9.07g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	244% 2192μg	239% 2153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.5% 2.87mg	50.7% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29% 8.74μg	32.5% 9.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 93μg	13.6% 54.5μg	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	161% 145mg	28.6% 25.7mg	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	36.6% 5.5mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	12% 121mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	153% 1.38mg	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	61% 4.9mg	82.3% 6.6mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	213% 4.9mg	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	38.5% 269mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	50.4% 1714mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Vitamin B1, 1.7 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.4 times more Vitamin B2 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 500 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.6 times more Potassium than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.8 times more Copper, 1.3 times more Iron, 2 times more Manganese and 1.3 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Calcium, Magnesium, Phosphorus, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of macro-nutrients per 500 kcal
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.