Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS 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	3.7% 108kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	19.3% 25g	23% 30g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	9.78% 7.1g	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	0.84% 0.61g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	124% 1116μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	6.02% 24μg	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	20% 18mg	41.6% 37.4mg	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	8.9% 1.33mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.6% 3.1μg	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	3.83% 38.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	22% 0.2mg	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	12.8% 1.02mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	28% 0.64mg	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	6.48% 45.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.9% 108g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 2 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.1 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 B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 5 oz.
• Both Boiled Sweet Potato without Skin as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

• Boiled Sweet Potato without Skin has 1.2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.5 times more Copper, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium and 2 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 Iron, Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Sweet Potato without Skin has 1.4 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, Sugars and Protein per 5 oz.
• 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 5 oz.