Nutrients in 14 ounces of Canned Mashed Sweet Potato

Sweet potato, canned, mashed, also known as Sweetpotato.

cooked canned

Macros Ratio

Protein Fat Carbs

90%

14 oz ▼

Macro Nutrients

Canned Mashed Sweet Potato

Energy401 kcal

14%

Canned Mashed Sweet Potato has 400.86193 kcal of Energy per 14 ounces, which is 14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Canned Mashed Sweet Potato has 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Canned Mashed Sweet Potato has 0.16272613 g of Saturated Fat per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.052 g

3.22%

Canned Mashed Sweet Potato has 0.05159609 g of Omega 3 per 14 ounces, which is 3.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.66%

Canned Mashed Sweet Potato has 0.28179403 g of Omega 6 per 14 ounces, which is 1.66% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Mashed Sweet Potato has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate92 g

70.8%

Canned Mashed Sweet Potato has 92.0394867 g of Carbohydrate per 14 ounces, which is 70.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21.6 g

30%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Canned Mashed Sweet Potato has 21.6306685 g of Sugars per 14 ounces, which is 30% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber6.75 g

17.8%

Canned Mashed Sweet Potato has 6.747181 g of Fiber per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.86 g

14%

Canned Mashed Sweet Potato has 7.8584814 g of Protein per 14 ounces, which is 14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Mashed Sweet Potato

Vitamin A1726 μg

192%

RAE, retinol activity equivalents

Canned Mashed Sweet Potato has 1726.48455 μg of Vitamin A per 14 ounces, which is 192% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.93%

Thiamine

Canned Mashed Sweet Potato has 0.10716111 mg of Vitamin B1 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.5%

Riboflavin

Canned Mashed Sweet Potato has 0.3572037 mg of Vitamin B2 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.8 mg

23.7%

Niacin, nicotinic acid, niacinamide

Canned Mashed Sweet Potato has 3.79032815 mg of Vitamin B3 per 14 ounces, which is 23.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.03 mg

40.6%

Pantothenic acid

Canned Mashed Sweet Potato has 2.03209216 mg of Vitamin B5 per 14 ounces, which is 40.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.93 mg

71.7%

Pyridoxine

Canned Mashed Sweet Potato has 0.93269855 mg of Vitamin B6 per 14 ounces, which is 71.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B77.8 μg

26%

Biotin

Canned Mashed Sweet Potato has 7.8187921 μg of Vitamin B7 per 14 ounces, which is 26% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B943.7 μg

11%

Folates and Folic Acid

Canned Mashed Sweet Potato has 43.65823 μg of Vitamin B9 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Mashed Sweet Potato has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20.6 mg

23%

Ascorbic acid

Canned Mashed Sweet Potato has 20.638436 mg of Vitamin C per 14 ounces, which is 23% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Mashed Sweet Potato has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.33 mg

29%

Tocopherols and Tocotrienols

Canned Mashed Sweet Potato has 4.3261337 mg of Vitamin E per 14 ounces, which is 29% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.53 μg

7.94%

Phytomenadione or phylloquinone

Canned Mashed Sweet Potato has 9.525432 μg of Vitamin K per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Mashed Sweet Potato

Calcium119 mg

12%

Canned Mashed Sweet Potato has 119.0679 mg of Calcium per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

123%

Canned Mashed Sweet Potato has 1.10336254 mg of Copper per 14 ounces, which is 123% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.28 mg

66%

Canned Mashed Sweet Potato has 5.2786769 mg of Iron per 14 ounces, which is 66% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium95 mg

22.7%

Canned Mashed Sweet Potato has 95.25432 mg of Magnesium per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.92 mg

170%

Canned Mashed Sweet Potato has 3.92130284 mg of Manganese per 14 ounces, which is 170% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus206 mg

29.5%

Canned Mashed Sweet Potato has 206.38436 mg of Phosphorus per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium833 mg

24.5%

Canned Mashed Sweet Potato has 833.4753 mg of Potassium per 14 ounces, which is 24.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Canned Mashed Sweet Potato has 3.175144 μg of Selenium per 14 ounces, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium298 mg

20%

Canned Mashed Sweet Potato has 297.66975 mg of Sodium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.83 mg

7.58%

Canned Mashed Sweet Potato has 0.8334753 mg of Zinc per 14 ounces, which is 7.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water293 g

7.92%

Canned Mashed Sweet Potato has 293.2245484 g of Water per 14 ounces, which is 7.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Canned Mashed Sweet Potato:

14 ounces of Canned Mashed Sweet Potato has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B9 and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Canned Mashed Sweet Potato:

14 ounces of Canned Mashed Sweet Potato has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus and Potassium.
It also has a good amount of Calcium, Sodium and Zinc.
This vegetable has some Selenium.

Macronutrients in 14 ounces of Canned Mashed Sweet Potato:

14 ounces of Canned Mashed Sweet Potato is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber and Protein.
It also has some Omega 3.
While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Canned Mashed Sweet Potato with:

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Food Info

Nutrients in 14 ounces of Canned Mashed Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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