Comparing Nutrients in 7 ounces Canned Mashed Sweet Potato VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Mashed Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	40% 52g	130g per day for Men 19-50 years
Sugars	15% 11g	1.9% 1.37g	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	8.88% 3.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7% 3.93g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	96% 863μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	11.5% 10.3mg	3.75% 3.37mg	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	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	33% 2.64mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	14.7% 103mg	NA	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	NA	11mg per day for Men 19-50 years
Water	3.96% 147g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Mashed Sweet Potato versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Mashed Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Mashed Sweet Potato have 3.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Canned Mashed Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Mashed Sweet Potato have 2 times more Calcium and 2.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium and 4 times more Sodium than Canned Mashed Sweet Potato.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mashed Sweet Potato have 7.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Energy and 1.5 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per seven ounces.