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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Baked Sweet Potato	Recommended Dietary Allowance
Energy	6.23% 181kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.05% 0.18g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	88% 792μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.16μg	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	2.98% 12μg	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	43.2% 39mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	35.5% 0.32mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	43% 0.99mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Baked Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Sweet Potato, Vacuum Pack versus 7 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 2.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.4 times more Vitamin E than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 2.4 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B7 than Canned Sweet Potato, Vacuum Pack.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Canned Sweet Potato, Vacuum Pack as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 1.3 times more Iron and 1.5 times more Sodium than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 1.7 times more Calcium, 1.5 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Baked Sweet Potato contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Vacuum Pack as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sweet Potato Baked in skin, flesh only contain 1.3 times more Sugars and 1.8 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Baked Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Canned Sweet Potato, Vacuum Pack as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.