Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum PackVS Baked Red Potatoes

Weight per 500 calories

Canned Sweet Potato, Vacuum Pack

550g

Baked Red Potatoes

575g

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

Which food has more nutrients per 500 calories - Canned Sweet Potato, Vacuum Pack or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Baked Red Potatoes

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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1.13%1.1g

Fat

0.89%0.86g

1.1 gvs0.86 g

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

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0.7%0.23g

Saturated Fat

0.72%0.23g

0.23 gvs0.23 g

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

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4.46%0.071g

Omega 3

5.4%0.086g

0.071 gvs0.086 g

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

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2.3%0.39g

Omega 6

1.66%0.28g

0.39 gvs0.28 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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89.3%116g

Carbohydrate

86.6%113g

116 gvs113 g

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

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38%27.5g

Sugars

11.3%8.2g

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

27.5 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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26%9.9g

Fiber

27.2%10.3g

9.9 gvs10.3 g

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

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16%9.07g

Protein

23.6%13.2g

9.07 gvs13.2 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Vacuum Packvs Baked Red Potatoes

244%2192μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

2192 μgvs5.75 μg

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

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17%0.2mg

Vitamin B1

34.5%0.41mg

Thiamine

0.2 mgvs0.41 mg

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

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24%0.31mg

Vitamin B2

22%0.29mg

Riboflavin

0.31 mgvs0.29 mg

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

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25.4%4.07mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs9.17 mg

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

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57.5%2.87mg

Vitamin B5

39%1.96mg

Pantothenic acid

2.87 mgvs1.96 mg

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

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80.3%1.04mg

Vitamin B6

94%1.2mg

Pyridoxine

1.04 mgvs1.2 mg

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

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29%8.74μg

Vitamin B7

Biotin

8.74 μgvsNA μg

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

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23.4%93μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

93 μgvs155 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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161%145mg

Vitamin C

80.5%72.4mg

Ascorbic acid

145 mgvs72.4 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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36.6%5.5mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

5.5 mgvs0.46 mg

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

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10%12μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

12 μgvs16 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Baked Red Potatoes

12%121mg

Calcium

5.17%51.7mg

121 mgvs51.7 mg

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

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85%0.76mg

Copper

111%1mg

0.76 mgvs1 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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61%4.9mg

Iron

50.3%4.02mg

4.9 mgvs4.02 mg

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

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28.8%121mg

Magnesium

38.3%161mg

121 mgvs161 mg

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

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109%2.5mg

Manganese

43.2%0.99mg

2.5 mgvs0.99 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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38.5%269mg

Phosphorus

59%414mg

269 mgvs414 mg

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

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50.4%1714mg

Potassium

92%3132mg

1714 mgvs3132 mg

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

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7%3.85μg

Selenium

3.85 μgvsNA μg

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

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19.4%291mg

Sodium

4.6%69mg

291 mgvs69 mg

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

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9%0.99mg

Zinc

21%2.3mg

0.99 mgvs2.3 mg

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

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11.3%418g

Water

12%441g

418 gvs441 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 Sweet Potato, Vacuum Pack vs Baked Red Potatoes:

Canned Sweet Potato, Vacuum Pack has 381.5 times more Vitamin A, 1.5 times more Vitamin B5, 2 times more Vitamin C and 12 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Vitamin B1, 2.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sweet Potato, Vacuum Pack vs Baked Red Potatoes:

Canned Sweet Potato, Vacuum Pack has 2.3 times more Calcium, 1.2 times more Iron, 2.5 times more Manganese and 4.2 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Baked Whole Red Potatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Sweet Potato, Vacuum Pack has 3.3 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Protein than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
Both Canned Sweet Potato, Vacuum Pack as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Sweet Potato, Vacuum PackVS Canned Mashed Sweet PotatoBaked Red PotatoesVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum PackVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Sweet Potato, Vacuum Pack or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: