Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	5.2% 151kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	27% 35g	35.4% 46g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	174% 1562μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	28.2% 25.4mg	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	12.4% 1.87mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	18% 1.43mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.3% 159g	3.96% 147g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 1.8 times more Vitamin A, 2.1 times more Vitamin B1 and 2.5 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 7 oz.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Mashed Sweet Potato:

• Canned Mashed Sweet Potato contains 3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 4 times more Selenium and 2.8 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Calcium, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Sweet Potato without Skin has 1.5 times more Fiber than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Canned Mashed Sweet Potato have similar amounts of Sugars per 7 oz.
• Both Boiled Sweet Potato without Skin as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.