Comparing Nutrients in 5 ounces Canned Mashed Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	4.94% 143kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.56% 0.095g	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	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	NA	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	6.34% 2.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.3% 2.8μg	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	7.44% 29.8μg	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	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	28% 0.25mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	41% 0.94mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.83% 105g	2.87% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Mashed Sweet Potato vs Frozen Sweet Potato:

• Canned Mashed Sweet Potato has 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 2.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 5 oz.
• Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Mashed Sweet Potato vs Frozen Sweet Potato:

• Canned Mashed Sweet Potato has 1.6 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 1.3 times more Selenium and 12.5 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.7 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Calcium, Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of macro-nutrients per 5 oz
• Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.