Comparing Nutrients in 100 calories Canned Mashed Sweet Potato VS Baked White Potatoes

Weight per 100 calories

• Canned Mashed Sweet Potato: 99g
• Baked White Potatoes: 109g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.44% 5.4g	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	4.43% 1.7g	6% 2.3g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	48% 431μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.23% 0.027mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.95mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.5% 1.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.72% 11μg	10.3% 41.3μg	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	5.72% 5.15mg	15.2% 13.7mg	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	7.2% 1.08mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.38μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.97% 29.7mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	15.3% 0.14mg	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	16.5% 1.3mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	5.66% 23.8mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	8.93% 0.21mg	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	7.36% 51.5mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	4.95% 74.3mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	1.98% 73g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 396.2 times more Vitamin A, 1.9 times more Vitamin B2, 1.2 times more Vitamin B5 and 24.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin K per 100 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Mashed Sweet Potato vs Baked White Potatoes:

• Canned Mashed Sweet Potato has 2.7 times more Calcium, 2 times more Copper, 1.9 times more Iron, 4.8 times more Manganese, 1.5 times more Selenium and 9.8 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Mashed Sweet Potato has 3.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Omega 3 and 1.4 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned Mashed Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.