Comparing Nutrients in 500 calories Boiled Sweet Potato no Skin VS Canned Sweet Potato, Vacuum Pack

Weight per 500 calories

• Boiled Sweet Potato no Skin: 658g
• Canned Sweet Potato, Vacuum Pack: 550g

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

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	89.3% 116g	130g per day for Men 19-50 years
Sugars	52% 37.8g	38% 27.5g	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	3.9% 2.83g	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	% 3.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	16% 9g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	575% 5178μg	244% 2192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	57.5% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	29% 8.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	23.4% 93μg	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	94% 84.2mg	161% 145mg	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	41.2% 6.2mg	36.6% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	17.8% 178mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	85% 0.76mg	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	59.2% 4.74mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	109% 2.5mg	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	30% 211mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	50.4% 1714mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	14.2% 527g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

• Boiled Sweet Potato without Skin has 2.4 times more Vitamin A, 1.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

• Boiled Sweet Potato without Skin has 1.5 times more Calcium, 1.3 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium and 1.6 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper, Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Sweet Potato without Skin has 1.4 times more Sugars and 1.7 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.