Comparing Nutrients in 7 ounces Canned Sweet Potato, Vacuum Pack VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	6.23% 181kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.71% 0.12g	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	27% 35g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 2.84g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	88% 792μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.16μg	9.13% 2.74μg	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	28.2% 25.4mg	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	13.2% 2mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	20.7% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	23% 0.53mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	13.4% 456mg	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	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Vacuum Pack vs Boiled Sweet Potato no Skin:

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 7 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Sweet Potato, Vacuum Pack vs Boiled Sweet Potato no Skin:

• Canned Sweet Potato, Vacuum Pack has 1.5 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium and 2 times more Sodium than Boiled Sweet Potato without Skin.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Calcium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Sweet Potato, Vacuum Pack has 1.2 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.4 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.