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

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	31.6% 41g	32.2% 42g	130g per day for Men 19-50 years
Sugars	17.7% 13g	13.7% 9.92g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.12% 4g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	212% 1907μg	88% 792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	10.5% 3.16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	8.43% 33.7μg	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	43.2% 39mg	58.2% 52.4mg	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	9.4% 1.4mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	30.6% 0.28mg	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	17% 1.37mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	39.3% 0.9mg	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	15.3% 107mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.08% 151g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 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.
• While Canned Sweet Potato, Vacuum Pack contains 2.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.4 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin K per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sweet Potato Baked in skin, flesh only has 1.7 times more Calcium, 1.2 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Iron, 3.5 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper, Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Sugars, 1.8 times more Fiber and 1.2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Sweet Potato Baked in skin, flesh only and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.