Nutrients in 7 ounces of Canned Mashed Sweet Potato

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

cooked canned

Macros Ratio

Protein Fat Carbs

90%

7 oz ▼

Macro Nutrients

Canned Mashed Sweet Potato

Energy200 kcal

6.9%

Canned Mashed Sweet Potato has 200.430965 kcal of Energy per 7 ounces, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Canned Mashed Sweet Potato has 0.396893 g of Fat per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.081 g

0.25%

Canned Mashed Sweet Potato has 0.081363065 g of Saturated Fat per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.026 g

1.6%

Canned Mashed Sweet Potato has 0.025798045 g of Omega 3 per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.83%

Canned Mashed Sweet Potato has 0.140897015 g of Omega 6 per 7 ounces, which is 0.83% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate46 g

35.4%

Canned Mashed Sweet Potato has 46.01974335 g of Carbohydrate per 7 ounces, which is 35.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11 g

15%

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

Canned Mashed Sweet Potato has 10.81533425 g of Sugars per 7 ounces, which is 15% 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

Fiber3.37 g

8.88%

Canned Mashed Sweet Potato has 3.3735905 g of Fiber per 7 ounces, which is 8.88% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.93 g

Canned Mashed Sweet Potato has 3.9292407 g of Protein per 7 ounces, which is 7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Canned Mashed Sweet Potato

Vitamin A863 μg

96%

RAE, retinol activity equivalents

Canned Mashed Sweet Potato has 863.242275 μg of Vitamin A per 7 ounces, which is 96% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.054 mg

4.47%

Thiamine

Canned Mashed Sweet Potato has 0.053580555 mg of Vitamin B1 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.18 mg

13.7%

Riboflavin

Canned Mashed Sweet Potato has 0.17860185 mg of Vitamin B2 per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.9 mg

12%

Niacin, nicotinic acid, niacinamide

Canned Mashed Sweet Potato has 1.895164075 mg of Vitamin B3 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51 mg

20.3%

Pantothenic acid

Canned Mashed Sweet Potato has 1.01604608 mg of Vitamin B5 per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.47 mg

36%

Pyridoxine

Canned Mashed Sweet Potato has 0.466349275 mg of Vitamin B6 per 7 ounces, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B73.9 μg

13%

Biotin

Canned Mashed Sweet Potato has 3.90939605 μg of Vitamin B7 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B922 μg

5.46%

Folates and Folic Acid

Canned Mashed Sweet Potato has 21.829115 μg of Vitamin B9 per 7 ounces, which is 5.46% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C10.3 mg

11.5%

Ascorbic acid

Canned Mashed Sweet Potato has 10.319218 mg of Vitamin C per 7 ounces, which is 11.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E2.16 mg

14.4%

Tocopherols and Tocotrienols

Canned Mashed Sweet Potato has 2.16306685 mg of Vitamin E per 7 ounces, which is 14.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.76 μg

3.97%

Phytomenadione or phylloquinone

Canned Mashed Sweet Potato has 4.762716 μg of Vitamin K per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Mashed Sweet Potato

Calcium59.5 mg

5.95%

Canned Mashed Sweet Potato has 59.53395 mg of Calcium per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.55 mg

61.3%

Canned Mashed Sweet Potato has 0.55168127 mg of Copper per 7 ounces, which is 61.3% 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

Iron2.64 mg

33%

Canned Mashed Sweet Potato has 2.63933845 mg of Iron per 7 ounces, which is 33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Canned Mashed Sweet Potato has 47.62716 mg of Magnesium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.96 mg

85.2%

Canned Mashed Sweet Potato has 1.96065142 mg of Manganese per 7 ounces, which is 85.2% 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

Phosphorus103 mg

14.7%

Canned Mashed Sweet Potato has 103.19218 mg of Phosphorus per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium417 mg

12.3%

Canned Mashed Sweet Potato has 416.73765 mg of Potassium per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Canned Mashed Sweet Potato has 1.587572 μg of Selenium per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium149 mg

9.92%

Canned Mashed Sweet Potato has 148.834875 mg of Sodium per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.42 mg

3.8%

Canned Mashed Sweet Potato has 0.41673765 mg of Zinc per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water147 g

3.96%

Canned Mashed Sweet Potato has 146.6122742 g of Water per 7 ounces, which is 3.96% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Canned Mashed Sweet Potato:

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

Minerals in 7 ounces of Canned Mashed Sweet Potato:

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

Macronutrients in 7 ounces of Canned Mashed Sweet Potato:

7 ounces of Canned Mashed Sweet Potato is an excellent source of Carbohydrate.
It has a good amount of Sugars, Fiber and Protein.
While 7 ounces of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.

Compare Canned Mashed Sweet Potato with:

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

Food Info

Nutrients in 7 ounces of Canned Mashed Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Canned Mashed Sweet Potato with: