Nutrients in 500 calories of Canned Mashed Sweet Potato

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

cooked canned

Weight per 500 Calories

Canned Mashed Sweet Potato

495g

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

Macros Ratio

Protein Fat Carbs

90%

500 kcal ▼

Macro Nutrients

Canned Mashed Sweet Potato

Energy500 kcal

17.2%

Canned Mashed Sweet Potato has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.99 g

1.02%

Canned Mashed Sweet Potato has 0.99009900990099 g of Fat per 500 calories, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.63%

Canned Mashed Sweet Potato has 0.2029702970297 g of Saturated Fat per 500 calories, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.064 g

4.02%

Canned Mashed Sweet Potato has 0.064356435643564 g of Omega 3 per 500 calories, which is 4.02% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.07%

Canned Mashed Sweet Potato has 0.35148514851485 g of Omega 6 per 500 calories, which is 2.07% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate115 g

88.3%

Canned Mashed Sweet Potato has 114.80198019802 g of Carbohydrate per 500 calories, which is 88.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27 g

37.2%

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

Canned Mashed Sweet Potato has 26.980198019802 g of Sugars per 500 calories, which is 37.2% 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

Fiber8.4 g

22%

Canned Mashed Sweet Potato has 8.4158415841584 g of Fiber per 500 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.8 g

17.5%

Canned Mashed Sweet Potato has 9.8019801980198 g of Protein per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Mashed Sweet Potato

Vitamin A2153 μg

239%

RAE, retinol activity equivalents

Canned Mashed Sweet Potato has 2153.4653465347 μg of Vitamin A per 500 calories, which is 239% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Canned Mashed Sweet Potato has 0.13366336633663 mg of Vitamin B1 per 500 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

34.3%

Riboflavin

Canned Mashed Sweet Potato has 0.44554455445545 mg of Vitamin B2 per 500 calories, which is 34.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.73 mg

29.5%

Niacin, nicotinic acid, niacinamide

Canned Mashed Sweet Potato has 4.7277227722772 mg of Vitamin B3 per 500 calories, which is 29.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.53 mg

50.7%

Pantothenic acid

Canned Mashed Sweet Potato has 2.5346534653465 mg of Vitamin B5 per 500 calories, which is 50.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.16 mg

89.5%

Pyridoxine

Canned Mashed Sweet Potato has 1.1633663366337 mg of Vitamin B6 per 500 calories, which is 89.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B79.75 μg

32.5%

Biotin

Canned Mashed Sweet Potato has 9.7524752475248 μg of Vitamin B7 per 500 calories, which is 32.5% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B954.5 μg

13.6%

Folates and Folic Acid

Canned Mashed Sweet Potato has 54.455445544554 μg of Vitamin B9 per 500 calories, which is 13.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C25.7 mg

28.6%

Ascorbic acid

Canned Mashed Sweet Potato has 25.742574257426 mg of Vitamin C per 500 calories, which is 28.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.4 mg

36%

Tocopherols and Tocotrienols

Canned Mashed Sweet Potato has 5.3960396039604 mg of Vitamin E per 500 calories, which is 36% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12 μg

9.9%

Phytomenadione or phylloquinone

Canned Mashed Sweet Potato has 11.881188118812 μg of Vitamin K per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Mashed Sweet Potato

Calcium149 mg

15%

Canned Mashed Sweet Potato has 148.51485148515 mg of Calcium per 500 calories, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.38 mg

153%

Canned Mashed Sweet Potato has 1.3762376237624 mg of Copper per 500 calories, which is 153% 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

Iron6.6 mg

82.3%

Canned Mashed Sweet Potato has 6.5841584158416 mg of Iron per 500 calories, which is 82.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium119 mg

28.3%

Canned Mashed Sweet Potato has 118.81188118812 mg of Magnesium per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.9 mg

213%

Canned Mashed Sweet Potato has 4.8910891089109 mg of Manganese per 500 calories, which is 213% 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

Phosphorus257 mg

36.8%

Canned Mashed Sweet Potato has 257.42574257426 mg of Phosphorus per 500 calories, which is 36.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1040 mg

30.6%

Canned Mashed Sweet Potato has 1039.603960396 mg of Potassium per 500 calories, which is 30.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.96 μg

7.2%

Canned Mashed Sweet Potato has 3.960396039604 μg of Selenium per 500 calories, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium371 mg

24.8%

Canned Mashed Sweet Potato has 371.28712871287 mg of Sodium per 500 calories, which is 24.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.04 mg

9.45%

Canned Mashed Sweet Potato has 1.039603960396 mg of Zinc per 500 calories, which is 9.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water366 g

9.9%

Canned Mashed Sweet Potato has 365.74257425743 g of Water per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Canned Mashed Sweet Potato:

500 calories of Canned Mashed Sweet Potato has outstanding amounts of Vitamin A and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, 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 500 calories of Canned Mashed Sweet Potato:

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

Macronutrients in 500 calories of Canned Mashed Sweet Potato:

500 calories of Canned Mashed Sweet Potato has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars and Fiber.
It also has a good amount of Protein.
This vegetable has some Omega 3.
While 500 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Canned Mashed Sweet Potato with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Canned Mashed Sweet Potato

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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