Comparing Nutrients in 5 ounces Sweet Potato VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	4.2% 122kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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% 28.5g	23% 30g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	112% 1005μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.27% 2.5μg	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	11% 0.86mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	9.5% 66.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.96% 110g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Canned Sweet Potato, Vacuum Pack per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Potato versus 5 oz of Canned Sweet Potato, Vacuum Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweet Potato vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Sweet Potato have 1.8 times more Vitamin A, 2.1 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, 11 times more Vitamin C and 3.8 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B7 per five ounces.
• 5 ounces of Sweet Potato have insufficient amounts of Vitamin E
• Both Raw Sweet Potato as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sweet Potato vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Sweet Potato have 1.4 times more Calcium and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 1.5 times more Iron and 1.8 times more Manganese than Raw Sweet Potato.
• Both Sweet Potato and Canned Sweet Potato, Vacuum Pack contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Sodium and Water per five ounces.
• 5 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Raw Sweet Potato as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Potato have 1.7 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Sweet Potato and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per five ounces.
• Both Raw Sweet Potato as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in five ounces.