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Nutrients in 300 calories of Canned Mashed Sweet Potato

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

Weight per 300 Calories

Canned Mashed Sweet Potato
297g

Canned Mashed Sweet Potato has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
8%
2%
90%
300 kcal ▼

Macro Nutrients

Canned Mashed Sweet Potato
Energy300 kcal
10.3%
Canned Mashed Sweet Potato has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.59 g
0.61%
Canned Mashed Sweet Potato has 0.59405940594059 g of Fat per 300 calories, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.38%
Canned Mashed Sweet Potato has 0.12178217821782 g of Saturated Fat per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.039 g
2.4%
Canned Mashed Sweet Potato has 0.038613861386139 g of Omega 3 per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.21 g
1.24%
Canned Mashed Sweet Potato has 0.21089108910891 g of Omega 6 per 300 calories, which is 1.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Canned Mashed Sweet Potato has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate69 g
53%
Canned Mashed Sweet Potato has 68.881188118812 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars16 g
22.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Mashed Sweet Potato has 16.188118811881 g of Sugars per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber5.05 g
13.3%
Canned Mashed Sweet Potato has 5.049504950495 g of Fiber per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.9 g
10.5%
Canned Mashed Sweet Potato has 5.8811881188119 g of Protein per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Mashed Sweet Potato
Vitamin A1292 μg
144%
RAE, retinol activity equivalents
Canned Mashed Sweet Potato has 1292.0792079208 μg of Vitamin A per 300 calories, which is 144% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.08 mg
6.7%
Thiamine
Canned Mashed Sweet Potato has 0.08019801980198 mg of Vitamin B1 per 300 calories, which is 6.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg
20.6%
Riboflavin
Canned Mashed Sweet Potato has 0.26732673267327 mg of Vitamin B2 per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.84 mg
17.7%
Niacin, nicotinic acid, niacinamide
Canned Mashed Sweet Potato has 2.8366336633663 mg of Vitamin B3 per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.52 mg
30.4%
Pantothenic acid
Canned Mashed Sweet Potato has 1.5207920792079 mg of Vitamin B5 per 300 calories, which is 30.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.7 mg
53.7%
Pyridoxine
Canned Mashed Sweet Potato has 0.6980198019802 mg of Vitamin B6 per 300 calories, which is 53.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B75.85 μg
19.5%
Biotin
Canned Mashed Sweet Potato has 5.8514851485149 μg of Vitamin B7 per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B932.7 μg
8.17%
Folates and Folic Acid
Canned Mashed Sweet Potato has 32.673267326733 μg of Vitamin B9 per 300 calories, which is 8.17% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Mashed Sweet Potato has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15.4 mg
17%
Ascorbic acid
Canned Mashed Sweet Potato has 15.445544554455 mg of Vitamin C per 300 calories, which is 17% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Mashed Sweet Potato has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.24 mg
21.6%
Tocopherols and Tocotrienols
Canned Mashed Sweet Potato has 3.2376237623762 mg of Vitamin E per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.13 μg
5.94%
Phytomenadione or phylloquinone
Canned Mashed Sweet Potato has 7.1287128712871 μg of Vitamin K per 300 calories, which is 5.94% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Mashed Sweet Potato
Calcium89 mg
8.9%
Canned Mashed Sweet Potato has 89.108910891089 mg of Calcium per 300 calories, which is 8.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.83 mg
92%
Canned Mashed Sweet Potato has 0.82574257425743 mg of Copper per 300 calories, which is 92% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.95 mg
49.4%
Canned Mashed Sweet Potato has 3.950495049505 mg of Iron per 300 calories, which is 49.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium71.3 mg
17%
Canned Mashed Sweet Potato has 71.287128712871 mg of Magnesium per 300 calories, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.93 mg
128%
Canned Mashed Sweet Potato has 2.9346534653465 mg of Manganese per 300 calories, which is 128% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus154 mg
22%
Canned Mashed Sweet Potato has 154.45544554455 mg of Phosphorus per 300 calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium624 mg
18.3%
Canned Mashed Sweet Potato has 623.76237623762 mg of Potassium per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.38 μg
4.32%
Canned Mashed Sweet Potato has 2.3762376237624 μg of Selenium per 300 calories, which is 4.32% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium223 mg
15%
Canned Mashed Sweet Potato has 222.77227722772 mg of Sodium per 300 calories, which is 15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.62 mg
5.67%
Canned Mashed Sweet Potato has 0.62376237623762 mg of Zinc per 300 calories, which is 5.67% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water219 g
5.93%
Canned Mashed Sweet Potato has 219.44554455446 g of Water per 300 calories, which is 5.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Canned Mashed Sweet Potato:
Minerals in 300 calories of Canned Mashed Sweet Potato:
Macronutrients in 300 calories of Canned Mashed Sweet Potato:



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