Comparing Nutrients in 1 kilogram Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Canned Sweet Potato, Vacuum Pack

91%

1 kg ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Canned Sweet Potato, Vacuum Pack

26.2%760kcal

Energy

31.4%910kcal

760 kcalvs910 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.44%1.4g

Fat

2.06%2g

1.4 gvs2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.97%0.31g

Saturated Fat

1.3%0.41g

0.31 gvs0.41 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

8.13%0.13g

0 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.6%0.61g

Omega 6

4.18%0.71g

0.61 gvs0.71 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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136%177g

Carbohydrate

162%211g

177 gvs211 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79%57.4g

Sugars

69%50g

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

57.4 gvs50 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.93%4.3g

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]

4.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.4g

Glucose

5.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%14.3g

Sucrose

14.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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65.8%25g

Fiber

47.4%18g

25 gvs18 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.5%13.7g

Protein

29.5%16.5g

13.7 gvs16.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Sweet Potato no Skinvs Canned Sweet Potato, Vacuum Pack

874%7870μg

Vitamin A

443%3990μg

RAE, retinol activity equivalents

7870 μgvs3990 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.7%0.56mg

Vitamin B1

31%0.37mg

Thiamine

0.56 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36%0.47mg

Vitamin B2

44%0.57mg

Riboflavin

0.47 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.6%5.38mg

Vitamin B3

46.3%7.4mg

Niacin, nicotinic acid, niacinamide

5.38 mgvs7.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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116%5.8mg

Vitamin B5

105%5.23mg

Pantothenic acid

5.8 mgvs5.23 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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127%1.65mg

Vitamin B6

146%1.9mg

Pyridoxine

1.65 mgvs1.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46%14μg

Vitamin B7

53%16μg

Biotin

14 μgvs16 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60μg

Vitamin B9

42.5%170μg

Folates and Folic Acid

60 μgvs170 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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142%128mg

Vitamin C

293%264mg

Ascorbic acid

128 mgvs264 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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62.7%9.4mg

Vitamin E

66.7%10mg

Tocopherols and Tocotrienols

9.4 mgvs10 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17.5%21μg

Vitamin K

18.3%22μg

Phytomenadione or phylloquinone

21 μgvs22 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Sweet Potato no Skinvs Canned Sweet Potato, Vacuum Pack

27%270mg

Calcium

22%220mg

270 mgvs220 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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104%0.94mg

Copper

154%1.4mg

0.94 mgvs1.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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90%7.2mg

Iron

111%8.9mg

7.2 mgvs8.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg

Magnesium

52.4%220mg

180 mgvs220 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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116%2.66mg

Manganese

198%4.55mg

2.66 mgvs4.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.7%320mg

Phosphorus

70%490mg

320 mgvs490 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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67.6%2300mg

Potassium

92%3120mg

2300 mgvs3120 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg

Selenium

12.7%7μg

2 μgvs7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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18%270mg

Sodium

35.3%530mg

270 mgvs530 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg

Zinc

16.4%1.8mg

2 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.7%801g

Water

20.5%760g

801 gvs760 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

Boiled Sweet Potato without Skin has 2 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin E and Vitamin K per 1 kg.
Both Boiled Sweet Potato without Skin as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Canned Sweet Potato, Vacuum Pack:

Boiled Sweet Potato without Skin has 1.2 times more Calcium than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.5 times more Copper, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium and 2 times more Sodium than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled Sweet Potato without Skin has 1.4 times more Fiber than Canned Sweet Potato, Vacuum Pack.
Both Boiled Sweet Potato without Skin and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 kg.
Both Boiled Sweet Potato without Skin as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled Sweet Potato no SkinVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 1 kilogram Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: