Comparing Nutrients in 100 grams Canned Mashed Sweet Potato VS Baked Sweet Potato

Macros Ratio

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

Macro Nutrients

	Canned Mashed Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Energy	3.5% 101kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	16% 20.7g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	8.94% 6.5g	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	NA	0.69% 0.5g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 2.28g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	107% 961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.57% 1.97μg	8% 2.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	1.5% 6μg	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	5.78% 5.2mg	21.8% 19.6mg	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	7.27% 1.1mg	4.73% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	3% 30mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	18% 0.16mg	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	16.6% 1.33mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	21.6% 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	7.43% 52mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2% 74g	2.05% 75.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Baked Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Canned Mashed Sweet Potato versus 100 g of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Baked Sweet Potato:

• 100 grams of Canned Mashed Sweet Potato have 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Baked Sweet Potato.
• While 100 g of Sweet Potato Baked in skin, flesh only contain 2.2 times more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.8 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Sweet Potato provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B7 per 100 grams.
• 100 grams of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned Mashed Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Baked Sweet Potato:

• 100 grams of Canned Mashed Sweet Potato have 1.7 times more Copper, 1.9 times more Iron, 2 times more Manganese and 2.1 times more Sodium than Baked Sweet Potato.
• While 100 g of Sweet Potato Baked in skin, flesh only contain 1.3 times more Calcium, 2.3 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Sweet Potato contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Canned Mashed Sweet Potato as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Sweet Potato Baked in skin, flesh only contain 1.9 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Baked Sweet Potato offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 grams.
• Both Canned Mashed Sweet Potato as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.