Comparing Nutrients in 100 calories Sweet Potato VS Canned Sweet Potato, Vacuum Pack

Weight per 100 calories

• Sweet Potato: 116g
• Canned Sweet Potato, Vacuum Pack: 110g

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

Discover which food has more nutrients per 100 calories - Sweet Potato or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.06% 0.058g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.065% 0.021g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.073% 0.001g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.089% 0.015g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	18% 23.2g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	7.58% 5.5g	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	1.12% 0.81g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	9.18% 3.5g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	92% 824μg	48.7% 438μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.46% 0.071mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.8% 2.03μg	5.82% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	4.67% 18.7μg	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	3.1% 2.8mg	32.2% 29mg	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	2% 0.3mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	17% 0.15mg	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	8.87% 0.71mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	6.92% 29mg	5.76% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	21.7% 0.5mg	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	7.8% 54.7mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	4.26% 64mg	3.9% 58.2mg	1500mg per day for Men 19-50 years
Zinc	3.17% 0.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.26% 83.5g	3700g per day for Men 19-50 years

Sweet Potato VS Canned Sweet Potato, Vacuum Pack Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweet Potato or Canned Sweet Potato, Vacuum Pack?

Lets compare vitamin content per 100 calories of Sweet Potato vs Canned Sweet Potato, Vacuum Pack:

• 100 calories of Sweet Potato have 1.9 times more Vitamin A, 2.2 times more Vitamin B1 and 1.6 times more Vitamin B5 than Canned Sweet Potato, Vacuum Pack.
• While 100 kcal of Canned Sweet Potato, Vacuum Pack contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, 10.4 times more Vitamin C and 3.6 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B7 per 100 calories.
• 100 calories of Sweet Potato have insufficient amounts of Vitamin K
• Both Raw Sweet Potato as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sweet Potato vs Canned Sweet Potato, Vacuum Pack:

• 100 calories of Sweet Potato have 1.4 times more Calcium, 1.2 times more Magnesium and 1.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 100 kcal of Canned Sweet Potato, Vacuum Pack contain 1.4 times more Iron and 1.7 times more Manganese than Raw Sweet Potato.
• Both Sweet Potato and Canned Sweet Potato, Vacuum Pack contain similar levels of Copper, Phosphorus, Potassium, Sodium and Water per 100 calories.
• 100 calories of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Raw Sweet Potato as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweet Potato have 1.8 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Sweet Potato and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.
• Both Raw Sweet Potato as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.