Comparing Nutrients in 1 pound Canned Mashed Sweet PotatoVS Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Frozen Sweet Potato

91%

1 lb ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Frozen Sweet Potato

15.8%458kcal

Energy

15%435kcal

458 kcalvs435 kcal

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

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0.94%0.91g

Fat

0.84%0.82g

0.91 gvs0.82 g

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

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0.58%0.19g

Saturated Fat

0.55%0.18g

0.19 gvs0.18 g

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

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3.7%0.059g

Omega 3

3.7%0.059g

0.059 gvs0.059 g

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

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1.9%0.32g

Omega 6

1.8%0.3g

0.32 gvs0.3 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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81%105g

Carbohydrate

77.5%101g

105 gvs101 g

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

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34%24.7g

Sugars

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

24.7 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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20.3%7.7g

Fiber

20.3%7.7g

7.7 gvs7.7 g

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

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16%9g

Protein

14%7.76g

9 gvs7.76 g

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

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Vitamins

Canned Mashed Sweet Potatovs Frozen Sweet Potato

219%1973μg

Vitamin A

261%2350μg

RAE, retinol activity equivalents

1973 μgvs2350 μg

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

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10.2%0.12mg

Vitamin B1

25.3%0.3mg

Thiamine

0.12 mgvs0.3 mg

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

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31.4%0.41mg

Vitamin B2

17.8%0.23mg

Riboflavin

0.41 mgvs0.23 mg

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

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27%4.33mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

4.33 mgvs2.7 mg

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

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46.4%2.32mg

Vitamin B5

46.7%2.34mg

Pantothenic acid

2.32 mgvs2.34 mg

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

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82%1.07mg

Vitamin B6

61.8%0.8mg

Pyridoxine

1.07 mgvs0.8 mg

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

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29.8%8.94μg

Vitamin B7

22.5%6.76μg

Biotin

8.94 μgvs6.76 μg

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

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12.5%50μg

Vitamin B9

24%95μg

Folates and Folic Acid

50 μgvs95 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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26.2%23.6mg

Vitamin C

67%60.3mg

Ascorbic acid

23.6 mgvs60.3 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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33%4.94mg

Vitamin E

Tocopherols and Tocotrienols

4.94 mgvsNA mg

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

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9.07%11μg

Vitamin K

Phytomenadione or phylloquinone

11 μgvsNA μg

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

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Minerals

Canned Mashed Sweet Potatovs Frozen Sweet Potato

13.6%136mg

Calcium

16.8%168mg

136 mgvs168 mg

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

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140%1.26mg

Copper

89.2%0.8mg

1.26 mgvs0.8 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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75.4%6.03mg

Iron

30%2.4mg

6.03 mgvs2.4 mg

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

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26%109mg

Magnesium

23.8%100mg

109 mgvs100 mg

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

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195%4.5mg

Manganese

131%3mg

4.5 mgvs3 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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33.7%236mg

Phosphorus

29%204mg

236 mgvs204 mg

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

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28%953mg

Potassium

48.7%1656mg

953 mgvs1656 mg

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

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6.6%3.63μg

Selenium

4.95%2.72μg

3.63 μgvs2.72 μg

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

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22.7%340mg

Sodium

1.8%27.2mg

340 mgvs27.2 mg

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

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8.66%0.95mg

Zinc

12.8%1.4mg

0.95 mgvs1.4 mg

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

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9.06%335g

Water

9.2%340g

335 gvs340 g

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

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Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Frozen Sweet Potato:

Canned Mashed Sweet Potato has 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B7 than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 2.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin A and Vitamin B5 per 1 lb.
Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Frozen Sweet Potato:

Canned Mashed Sweet Potato has 1.6 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 1.3 times more Selenium and 12.5 times more Sodium than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 1.7 times more Potassium and 1.5 times more Zinc than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Calcium, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned Mashed Sweet PotatoVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Baked Frozen Sweet Potato

Compare Foods

Comparing Nutrients in 1 pound Canned Mashed Sweet PotatoVS Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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