Comparing Nutrients in 500 calories Canned Mashed Sweet PotatoVS Frozen Sweet Potato

Weight per 500 calories

Canned Mashed Sweet Potato

495g

Frozen Sweet Potato

521g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Frozen Sweet Potato?

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Frozen Sweet Potato

91%

500 kcal ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Frozen Sweet Potato

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.02%0.99g

Fat

0.97%0.94g

0.99 gvs0.94 g

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

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0.63%0.2g

Saturated Fat

0.63%0.2g

0.2 gvs0.2 g

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

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4.02%0.064g

Omega 3

4.23%0.068g

0.064 gvs0.068 g

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

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2.07%0.35g

Omega 6

2.05%0.35g

0.35 gvs0.35 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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88.3%115g

Carbohydrate

89%116g

115 gvs116 g

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

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37.2%27g

Sugars

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

27 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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22%8.4g

Fiber

23.3%8.85g

8.4 gvs8.85 g

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

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17.5%9.8g

Protein

16%8.9g

9.8 gvs8.9 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

239%2153μg

Vitamin A

300%2698μg

RAE, retinol activity equivalents

2153 μgvs2698 μg

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

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11%0.13mg

Vitamin B1

29%0.35mg

Thiamine

0.13 mgvs0.35 mg

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

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34.3%0.45mg

Vitamin B2

20.4%0.27mg

Riboflavin

0.45 mgvs0.27 mg

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

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29.5%4.73mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

4.73 mgvs3.1 mg

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

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50.7%2.53mg

Vitamin B5

53.6%2.7mg

Pantothenic acid

2.53 mgvs2.7 mg

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

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89.5%1.16mg

Vitamin B6

71%0.92mg

Pyridoxine

1.16 mgvs0.92 mg

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

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32.5%9.75μg

Vitamin B7

26%7.76μg

Biotin

9.75 μgvs7.76 μg

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

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13.6%54.5μg

Vitamin B9

27.3%109μg

Folates and Folic Acid

54.5 μgvs109 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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28.6%25.7mg

Vitamin C

77%69.3mg

Ascorbic acid

25.7 mgvs69.3 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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36%5.4mg

Vitamin E

Tocopherols and Tocotrienols

5.4 mgvsNA mg

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

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9.9%12μg

Vitamin K

Phytomenadione or phylloquinone

12 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

15%149mg

Calcium

19.3%193mg

149 mgvs193 mg

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

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153%1.38mg

Copper

102%0.92mg

1.38 mgvs0.92 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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82.3%6.6mg

Iron

34.5%2.76mg

6.6 mgvs2.76 mg

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

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28.3%119mg

Magnesium

27.3%115mg

119 mgvs115 mg

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

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213%4.9mg

Manganese

151%3.46mg

4.9 mgvs3.46 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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36.8%257mg

Phosphorus

33.5%234mg

257 mgvs234 mg

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

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30.6%1040mg

Potassium

56%1901mg

1040 mgvs1901 mg

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

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7.2%3.96μg

Selenium

5.7%3.13μg

3.96 μgvs3.13 μg

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

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24.8%371mg

Sodium

2.1%31.3mg

371 mgvs31.3 mg

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

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9.45%1.04mg

Zinc

14.7%1.6mg

1.04 mgvs1.6 mg

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

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9.9%366g

Water

10.5%390g

366 gvs390 g

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

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Lets compare vitamin content per 500 calories of Canned Mashed Sweet Potato vs Frozen Sweet Potato:

Canned Mashed Sweet Potato has 1.7 times more Vitamin B2, 1.5 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 1.3 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B5 per 500 kcal.
Both Canned Mashed Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Mashed Sweet Potato vs Frozen Sweet Potato:

Canned Mashed Sweet Potato has 1.5 times more Copper, 2.4 times more Iron, 1.4 times more Manganese, 1.3 times more Selenium and 11.9 times more Sodium than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 1.3 times more Calcium, 1.8 times more Potassium and 1.6 times more Zinc than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Magnesium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Mashed Sweet Potato and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Canned Mashed Sweet PotatoVS Frozen Sweet Potato

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Frozen Sweet Potato?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: