Food Nutrient Profile - Canned Mashed Sweet Potato

Menu
Select from foods

Nutrients in 100 grams of Canned Mashed Sweet Potato

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

Macros Ratio

Protein Fat Carbs
8%
2%
90%
100 g ▼

Macro Nutrients

Canned Mashed Sweet Potato
Energy101 kcal
3.5%
Canned Mashed Sweet Potato provides 101kcal of Energy per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.2 g
0.21%
Canned Mashed Sweet Potato provides 0.2g of Fat per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.041 g
0.13%
Canned Mashed Sweet Potato provides 0.041g of Saturated Fat per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.013 g
0.81%
Canned Mashed Sweet Potato provides 0.013g of Omega 3 per 100 grams, meeting 0.81% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.071 g
0.42%
Canned Mashed Sweet Potato provides 0.071g of Omega 6 per 100 grams, meeting 0.42% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Canned Mashed Sweet Potato provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate23 g
18%
Canned Mashed Sweet Potato provides 23g of Carbohydrate per 100 grams, meeting 18% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars5.45 g
7.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Mashed Sweet Potato provides 5.45g of Sugars per 100 grams, meeting 7.5% of the Recommended Dietary Allowance (RDA) of 72.5g 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
Fiber1.7 g
4.47%
Canned Mashed Sweet Potato provides 1.7g of Fiber per 100 grams, meeting 4.47% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.98 g
3.54%
Canned Mashed Sweet Potato provides 1.98g of Protein per 100 grams, meeting 3.54% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Canned Mashed Sweet Potato
Vitamin A435 μg
48.3%
RAE, retinol activity equivalents
Canned Mashed Sweet Potato provides 435μg of Vitamin A per 100 grams, meeting 48.3% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.027 mg
2.25%
Thiamine
Canned Mashed Sweet Potato provides 0.027mg of Vitamin B1 per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.09 mg
6.92%
Riboflavin
Canned Mashed Sweet Potato provides 0.09mg of Vitamin B2 per 100 grams, meeting 6.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.96 mg
5.97%
Niacin, nicotinic acid, niacinamide
Canned Mashed Sweet Potato provides 0.96mg of Vitamin B3 per 100 grams, meeting 5.97% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.51 mg
10.2%
Pantothenic acid
Canned Mashed Sweet Potato provides 0.51mg of Vitamin B5 per 100 grams, meeting 10.2% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.24 mg
18%
Pyridoxine
Canned Mashed Sweet Potato provides 0.24mg of Vitamin B6 per 100 grams, meeting 18% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B71.97 μg
6.57%
Biotin
Canned Mashed Sweet Potato provides 1.97μg of Vitamin B7 per 100 grams, meeting 6.57% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B911 μg
2.75%
Folates and Folic Acid
Canned Mashed Sweet Potato provides 11μg of Vitamin B9 per 100 grams, meeting 2.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Mashed Sweet Potato provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C5.2 mg
5.78%
Ascorbic acid
Canned Mashed Sweet Potato provides 5.2mg of Vitamin C per 100 grams, meeting 5.78% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Mashed Sweet Potato provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E1.1 mg
7.27%
Tocopherols and Tocotrienols
Canned Mashed Sweet Potato provides 1.1mg of Vitamin E per 100 grams, meeting 7.27% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K2.4 μg
2%
Phytomenadione or phylloquinone
Canned Mashed Sweet Potato provides 2.4μg of Vitamin K per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Canned Mashed Sweet Potato
Calcium30 mg
3%
Canned Mashed Sweet Potato provides 30mg of Calcium per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.28 mg
31%
Canned Mashed Sweet Potato provides 0.28mg of Copper per 100 grams, meeting 31% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron1.33 mg
16.6%
Canned Mashed Sweet Potato provides 1.33mg of Iron per 100 grams, meeting 16.6% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium24 mg
5.7%
Canned Mashed Sweet Potato provides 24mg of Magnesium per 100 grams, meeting 5.7% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.99 mg
43%
Canned Mashed Sweet Potato provides 0.99mg of Manganese per 100 grams, meeting 43% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus52 mg
7.43%
Canned Mashed Sweet Potato provides 52mg of Phosphorus per 100 grams, meeting 7.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium210 mg
6.18%
Canned Mashed Sweet Potato provides 210mg of Potassium per 100 grams, meeting 6.18% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.8 μg
1.45%
Canned Mashed Sweet Potato provides 0.8μg of Selenium per 100 grams, meeting 1.45% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium75 mg
5%
Canned Mashed Sweet Potato provides 75mg of Sodium per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.21 mg
1.9%
Canned Mashed Sweet Potato provides 0.21mg of Zinc per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water74 g
2%
Canned Mashed Sweet Potato provides 74g of Water per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Canned Mashed Sweet Potato: 100g - Health Benefits and Nutrition Facts

Discover the nutritional breakdown of Canned Mashed Sweet Potato with macro and micronutrient data for 100g servings. Learn about the health benefits of this delicious and nutritious food option.

Vitamins in 100 grams of Canned Mashed Sweet Potato

100 grams of Canned Mashed Sweet Potato is an excellent source of Vitamin A
It has a good amount of Vitamin B5, Vitamin B6 and Vitamin E.
Canned Mashed Sweet Potato also has some Vitamin B2, Vitamin B3, Vitamin B7, Vitamin B9 and Vitamin C.
While 100 grams of Canned Mashed Sweet Potato has trace amounts of Vitamin B1 and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Canned Mashed Sweet Potato

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

Macronutrients in 100 grams of Canned Mashed Sweet Potato

100 grams of Canned Mashed Sweet Potato has a good amount of Carbohydrate and Sugars.
It has some Fiber and Protein.
While 100 grams of Canned Mashed Sweet Potato has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Frequently Asked Questions about Canned Mashed Sweet Potato

What are the health benefits of Canned Mashed Sweet Potato?

Canned mashed sweet potatoes are a good source of fiber, vitamins A and C, and potassium. They can help support a healthy immune system, promote good digestion, and contribute to overall heart health. However, be mindful of added sugars and sodium in canned products, and opt for low-sodium or no-sugar-added varieties when possible.

Are there any potential risks or side effects of consuming Canned Mashed Sweet Potato?

Canned mashed sweet potatoes can be a convenient option, but it's important to be mindful of added sugars, sodium, and preservatives that may be present in some canned varieties. Opt for unsweetened, low-sodium options when possible to minimize potential risks.

Can I lose weight by eating more Canned Mashed Sweet Potato?

Canned mashed sweet potatoes can be a healthy addition to a weight loss diet as they are rich in fiber and nutrients. However, it's important to be mindful of portion sizes and other ingredients added to the canned sweet potatoes, such as sugar or fats. For sustainable weight loss, it's best to focus on a balanced diet that includes a variety of whole plant foods along with regular physical activity.

Can I gain more muscles by eating more Canned Mashed Sweet Potato if I train consistently?

Canned mashed sweet potatoes can be a good source of carbohydrates for energy and some vitamins and minerals, but for muscle gain, it's important to focus on protein intake as well. Consider incorporating plant-based protein sources like beans, lentils, tofu, tempeh, and seitan into your diet. Additionally, strength training exercises and consistency in your workout routine are key factors in building muscle mass.

Can I eat Canned Mashed Sweet Potato if I have diabetes?

Canned mashed sweet potatoes can be high in added sugars and preservatives, which may not be ideal for managing diabetes. It's best to opt for fresh sweet potatoes that you can cook and mash yourself to better control the ingredients and sugar content. Be mindful of portion sizes and pair with a source of protein or healthy fats to help stabilize blood sugar levels.

Can I consume Canned Mashed Sweet Potato if I am on a Keto diet?

Canned mashed sweet potatoes are not typically recommended on a keto diet due to their higher carbohydrate content. Sweet potatoes are higher in carbs compared to other low-carb vegetables like leafy greens or cauliflower, which are more commonly consumed on a keto diet. It's best to opt for lower-carb vegetable options to stay in ketosis and meet your dietary goals.

Can I eat Canned Mashed Sweet Potato if I am on a low fat diet?

Yes, you can eat canned mashed sweet potato on a low-fat diet. However, it's important to check the label for any added fats or oils in the canned product. Opt for varieties that are labeled as low-fat or no added fats to keep your fat intake in check.

What is the environmental impact of producing Canned Mashed Sweet Potato?

The environmental impact of producing canned mashed sweet potatoes can vary depending on factors such as farming practices, transportation, and packaging. Generally, producing canned foods requires energy for processing, packaging, and transportation, which can contribute to greenhouse gas emissions. However, sweet potatoes are considered a relatively sustainable crop due to their low water and pesticide requirements compared to other vegetables. Choosing organic and locally sourced sweet potatoes can help reduce the environmental impact of canned mashed sweet potato production.




Compare Canned Mashed Sweet Potato with: