Comparing Nutrients in 5 ounces Canned Mashed Sweet Potato VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	4.94% 143kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	19.3% 25g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.3% 2.8μg	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	2.13% 8.5μg	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	8.2% 7.37mg	20% 18mg	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	10.3% 1.55mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	15% 0.13mg	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	23.6% 1.9mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	16.4% 0.38mg	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	10.5% 73.7mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.07% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Mashed Sweet Potato vs Boiled Sweet Potato no Skin:

• Canned Mashed Sweet Potato has 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.8 times more Vitamin A, 2.1 times more Vitamin B1 and 2.5 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 5 oz.
• Both Canned Mashed Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Mashed Sweet Potato vs Boiled Sweet Potato no Skin:

• Canned Mashed Sweet Potato has 3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 4 times more Selenium and 2.8 times more Sodium than Boiled Sweet Potato without Skin.
• Both Canned Mashed Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Calcium, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Mashed Sweet Potato has 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.5 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Sugars per 5 oz.
• Both Canned Mashed Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.