Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Baked White Potatoes

90%

5 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Baked White Potatoes

5.28%153kcal

Energy

4.5%130kcal

153 kcalvs130 kcal

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

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0.47%0.45g

Fat

0.22%0.21g

0.45 gvs0.21 g

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

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0.31%0.098g

Saturated Fat

0.18%0.057g

0.098 gvs0.057 g

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

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1.95%0.031g

Omega 3

1.33%0.021g

0.031 gvs0.021 g

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

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0.99%0.17g

Omega 6

0.41%0.069g

0.17 gvs0.069 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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27.7%36g

Carbohydrate

23%30g

36 gvs30 g

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

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11.2%8.14g

Sugars

3%2.17g

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

8.14 gvs2.17 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.89g

NA gvs0.89 g

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

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Sucrose

%0.57g

NA gvs0.57 g

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

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11%4.25g

Fiber

7.83%2.98g

4.25 gvs2.98 g

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

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3.24%1.8g

Protein

5.3%2.98g

1.8 gvs2.98 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, Syrup Pack, Drained Solidsvs Baked White Potatoes

72%649μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

649 μgvs1.4 μg

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

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2.95%0.035mg

Vitamin B1

5.67%0.068mg

Thiamine

0.035 mgvs0.068 mg

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

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4.14%0.054mg

Vitamin B2

4.7%0.061mg

Riboflavin

0.054 mgvs0.061 mg

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

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3%0.48mg

Vitamin B3

13.5%2.17mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs2.17 mg

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

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11.4%0.57mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.57 mgvs0.54 mg

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

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6.76%0.088mg

Vitamin B6

23%0.3mg

Pyridoxine

0.088 mgvs0.3 mg

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

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2.46%0.74μg

Vitamin B7

Biotin

0.74 μgvsNA μg

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

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2.83%11.3μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

11.3 μgvs54 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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17%15.3mg

Vitamin C

20%18mg

Ascorbic acid

15.3 mgvs18 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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11%1.63mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

1.63 mgvs0.057 mg

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

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3.07%3.7μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

3.7 μgvs3.83 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Baked White Potatoes

2.4%24mg

Calcium

1.4%14mg

24 mgvs14 mg

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

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26.3%0.24mg

Copper

20%0.18mg

0.24 mgvs0.18 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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17%1.35mg

Iron

11.3%0.91mg

1.35 mgvs0.91 mg

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

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4.05%17mg

Magnesium

9.1%38.3mg

17 mgvs38.3 mg

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

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38%0.87mg

Manganese

11.6%0.27mg

0.87 mgvs0.27 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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5.06%35.4mg

Phosphorus

15%106mg

35.4 mgvs106 mg

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

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8.05%274mg

Potassium

22.7%771mg

274 mgvs771 mg

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

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2.06%1.13μg

Selenium

1.3%0.71μg

1.13 μgvs0.71 μg

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

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3.7%55.3mg

Sodium

0.66%9.92mg

55.3 mgvs9.92 mg

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

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2.06%0.23mg

Zinc

4.5%0.5mg

0.23 mgvs0.5 mg

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

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2.78%103g

Water

2.9%107g

103 gvs107 g

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

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Lets compare vitamin content per 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids vs Baked White Potatoes:

Canned Sweet Potato, Syrup Pack, Drained Solids have 458 times more Vitamin A and 28.8 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Vitamin B1, 4.5 times more Vitamin B3, 3.4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B5, Vitamin C and Vitamin K per 5 oz.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Baked White Potatoes:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3.3 times more Manganese, 1.6 times more Selenium and 5.6 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Magnesium, 3 times more Phosphorus, 2.8 times more Potassium and 2.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole White Potatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Sweet Potato, Syrup Pack, Drained Solids have 1.5 times more Omega 3, 1.2 times more Carbohydrate, 3.8 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Baked Whole White Potatoes have similar amounts of Energy per 5 oz.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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