Comparing Nutrients in 7 ounces Canned Sweet Potato, Vacuum Pack VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	6.23% 181kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	35.4% 46g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	15% 11g	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	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	88% 792μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.16μg	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	5.46% 22μg	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	58.2% 52.4mg	11.5% 10.3mg	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	13.2% 2mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	61.3% 0.55mg	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	22% 1.77mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	85.2% 1.96mg	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% 97mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.08% 151g	3.96% 147g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.4 times more Vitamin B1, 1.5 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 7 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Sweet Potato, Vacuum Pack vs Canned Mashed Sweet Potato:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Potassium than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.4 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2.2 times more Manganese and 1.4 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of macro-nutrients per 7 oz
• Both Canned Sweet Potato, Vacuum Pack and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.