Nutrient Comparison: Sweet Potato VS Canned Mashed Sweet Potato per 5 oz
Compare the macro and micronutrient content in 5 oz of Sweet Potato versus 5 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Sweet Potato vs Canned Mashed Sweet Potato:
- 5 ounces of Sweet Potato have 1.6 times more Vitamin A, 2.9 times more Vitamin B1 and 1.6 times more Vitamin B5 than Canned Mashed Sweet Potato.
- While 5 oz of Canned Mashed Sweet Potato contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin C, 4.2 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
- Both Sweet Potato and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6, Vitamin B7 and Vitamin B9 per five ounces.
- 5 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
- Both Raw Sweet Potato as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Sweet Potato vs Canned Mashed Sweet Potato:
- 5 ounces of Sweet Potato have 1.6 times more Potassium and 1.4 times more Zinc than Canned Mashed Sweet Potato.
- While 5 oz of Canned Mashed Sweet Potato contain 1.8 times more Copper, 2.2 times more Iron, 3.8 times more Manganese and 1.4 times more Sodium than Raw Sweet Potato.
- Both Sweet Potato and Canned Mashed Sweet Potato contain similar levels of Calcium, Magnesium and Phosphorus per five ounces.
- 5 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
- Both Raw Sweet Potato as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Sweet Potato have 1.8 times more Fiber than Canned Mashed Sweet Potato.
- While 5 oz of Canned Mashed Sweet Potato contain 1.3 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
- Both Sweet Potato and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per five ounces.
- Both Raw Sweet Potato as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in five ounces.