Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained Solids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.28% 153kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	28.5% 37g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	1.35% 0.98g	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	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	72% 649μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.76% 0.088mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.46% 0.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	NA	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	17% 1.35mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	NA	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	NA	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	5.06% 35.4mg	NA	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	NA	11mg per day for Men 19-50 years
Water	2.78% 103g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 6.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium and 7.6 times more Sodium than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids have 8.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.