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

Macros Ratio

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

Macro Nutrients

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	5.2% 151kcal	6.23% 181kcal	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	32.2% 42g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Sweet Potato no Skin	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	18% 1.43mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	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	3.57% 53.6mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.08% 151g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 2 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 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.
• Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 7 oz.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

• Boiled Sweet Potato without Skin has 1.2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.5 times more Copper, 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 Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron, Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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