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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Baked Sweet Potato	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	3.8% 38mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	31% 0.28mg	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	8.63% 0.69mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	43% 0.99mg	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	7.7% 54mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	2% 74g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2.2 times more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B7 and 3.8 times more Vitamin C than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.8 times more Vitamin B9 and 1.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Vitamin B2 and Vitamin K per 100 g.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Sweet Potato Baked in skin, flesh only has 1.3 times more Calcium, 2.3 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 1.7 times more Copper, 1.9 times more Iron, 2 times more Manganese, 4 times more Selenium and 2.1 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Magnesium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweet Potato Baked in skin, flesh only has 1.9 times more Fiber than Canned Mashed Sweet Potato.
• Both Sweet Potato Baked in skin, flesh only and Canned Mashed Sweet Potato have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 g.
• Both Sweet Potato Baked in skin, flesh only as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.