Comparing Nutrients in 7 ounces Baked Frozen Sweet Potato VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Baked Frozen Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	6.84% 198kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	35.7% 46.4g	35.4% 46g	130g per day for Men 19-50 years
Sugars	25% 18g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	230% 2070μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.3% 3.1μg	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	20% 18mg	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	10% 1.53mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	13.4% 1.07mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	12.5% 87.3mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.95% 146g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Canned Mashed Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Frozen Sweet Potato vs Canned Mashed Sweet Potato:

• 7 ounces of Baked Frozen Sweet Potato have 2.4 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B7 and 1.4 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Canned Mashed Sweet Potato provide similar amounts of Vitamin B5 per seven ounces.
• Both Baked Frozen Sweet Potato no Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Frozen Sweet Potato vs Canned Mashed Sweet Potato:

• 7 ounces of Baked Frozen Sweet Potato have 1.8 times more Potassium and 1.4 times more Zinc than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 1.5 times more Copper, 2.5 times more Iron, 1.5 times more Manganese and 9.4 times more Sodium than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Canned Mashed Sweet Potato contain similar levels of Calcium, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Baked Frozen Sweet Potato no Salt as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Frozen Sweet Potato have 1.7 times more Sugars than Canned Mashed Sweet Potato.
• Both Baked Frozen Sweet Potato and Canned Mashed Sweet Potato offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Baked Frozen Sweet Potato no Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.