Comparing Nutrients in 5 ounces Canned Sweet Potato, Vacuum PackVS Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Frozen Sweet Potato

91%

5 oz ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Frozen Sweet Potato

4.45%129kcal

Energy

4.7%136kcal

129 kcalvs136 kcal

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

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0.29%0.28g

Fat

0.26%0.26g

0.28 gvs0.26 g

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

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0.18%0.058g

Saturated Fat

0.17%0.055g

0.058 gvs0.055 g

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

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1.15%0.018g

Omega 3

1.15%0.018g

0.018 gvs0.018 g

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

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0.59%0.1g

Omega 6

0.56%0.095g

0.1 gvs0.095 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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23%30g

Carbohydrate

24.2%31.5g

30 gvs31.5 g

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

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9.78%7.1g

Sugars

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

7.1 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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6.7%2.55g

Fiber

6.34%2.4g

2.55 gvs2.4 g

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

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4.18%2.34g

Protein

4.33%2.42g

2.34 gvs2.42 g

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

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Vitamins

Canned Sweet Potato, Vacuum Packvs Frozen Sweet Potato

63%566μg

Vitamin A

81.6%734μg

RAE, retinol activity equivalents

566 μgvs734 μg

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

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4.37%0.052mg

Vitamin B1

7.9%0.095mg

Thiamine

0.052 mgvs0.095 mg

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

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6.2%0.081mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.081 mgvs0.072 mg

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

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6.56%1.05mg

Vitamin B3

5.3%0.85mg

Niacin, nicotinic acid, niacinamide

1.05 mgvs0.85 mg

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

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15%0.74mg

Vitamin B5

14.6%0.73mg

Pantothenic acid

0.74 mgvs0.73 mg

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

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20.7%0.27mg

Vitamin B6

19.3%0.25mg

Pyridoxine

0.27 mgvs0.25 mg

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

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7.5%2.25μg

Vitamin B7

7.04%2.1μg

Biotin

2.25 μgvs2.1 μg

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

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6.02%24μg

Vitamin B9

7.44%29.8μg

Folates and Folic Acid

24 μgvs29.8 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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41.6%37.4mg

Vitamin C

21%19mg

Ascorbic acid

37.4 mgvs19 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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9.45%1.4mg

Vitamin E

Tocopherols and Tocotrienols

1.4 mgvsNA mg

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

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2.6%3.1μg

Vitamin K

Phytomenadione or phylloquinone

3.1 μgvsNA μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Frozen Sweet Potato

3.1%31mg

Calcium

5.24%52.4mg

31 mgvs52.4 mg

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

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22%0.2mg

Copper

28%0.25mg

0.2 mgvs0.25 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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15.8%1.26mg

Iron

9.4%0.75mg

1.26 mgvs0.75 mg

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

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7.42%31mg

Magnesium

7.42%31mg

31 mgvs31 mg

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

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28%0.64mg

Manganese

41%0.94mg

0.64 mgvs0.94 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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9.92%69.5mg

Phosphorus

9.1%63.8mg

69.5 mgvs63.8 mg

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

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13%442mg

Potassium

15.2%517mg

442 mgvs517 mg

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

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1.8%0.99μg

Selenium

1.55%0.85μg

0.99 μgvs0.85 μg

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

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5%75mg

Sodium

0.57%8.5mg

75 mgvs8.5 mg

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

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2.3%0.26mg

Zinc

4%0.44mg

0.26 mgvs0.44 mg

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

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2.9%108g

Water

2.87%106g

108 gvs106 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, Vacuum Pack vs Frozen Sweet Potato:

Canned Sweet Potato, Vacuum Pack has 1.2 times more Vitamin B3 and 2 times more Vitamin C than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 1.3 times more Vitamin A and 1.8 times more Vitamin B1 than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9 per 5 oz.
Both Canned Sweet Potato, Vacuum Pack as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Sweet Potato, Vacuum Pack vs Frozen Sweet Potato:

Canned Sweet Potato, Vacuum Pack has 1.7 times more Iron and 8.8 times more Sodium than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Canned Sweet Potato, Vacuum Pack and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
Both Canned Sweet Potato, Vacuum Pack as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Sweet Potato, Vacuum PackVS Canned Mashed Sweet PotatoFrozen Sweet PotatoVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Baked Frozen Sweet Potato

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Comparing Nutrients in 5 ounces Canned Sweet Potato, Vacuum PackVS Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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