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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	4.4% 128kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	10.7% 7.73g	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	0.98% 0.71g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	151% 1362μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	9.3% 2.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	3.9% 15.6μg	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	31% 27.8mg	8.2% 7.37mg	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	6.7% 1mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	43.8% 0.39mg	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	12.2% 0.98mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	61% 1.4mg	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	11% 76.5mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	7.1% 106mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.83% 105g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2.2 times more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B7 and 3.8 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Vitamin B2 and Vitamin K per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sweet Potato Baked in skin, flesh only has 1.3 times more Calcium, 2.3 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.7 times more Copper, 1.9 times more Iron, 2 times more Manganese, 4 times more Selenium and 2.1 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweet Potato Baked in skin, flesh only has 1.9 times more Fiber than Canned Mashed Sweet Potato.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars and Protein per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.