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

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	30.7% 40g	35.4% 46g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	156% 1407μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	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	31.8% 1.6mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	15% 1.2mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	13.3% 93mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	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	7.28% 109mg	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	4.14% 153g	3.96% 147g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Sweet Potato vs Canned Mashed Sweet Potato:

• 7 ounces of Sweet Potato have 1.6 times more Vitamin A, 2.9 times more Vitamin B1 and 1.6 times more Vitamin B5 than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin C, 4.2 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6, Vitamin B7 and Vitamin B9 per seven ounces.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato 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 Sweet Potato vs Canned Mashed Sweet Potato:

• 7 ounces of Sweet Potato have 1.6 times more Potassium and 1.4 times more Zinc than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 1.8 times more Copper, 2.2 times more Iron, 3.8 times more Manganese and 1.4 times more Sodium than Raw Sweet Potato.
• Both 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 Raw Sweet Potato 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 Sweet Potato have 1.8 times more Fiber than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 1.3 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Sweet Potato as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.