Comparing Nutrients in 7 ounces Baked White PotatoesVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Sweet Potato, Vacuum Pack

91%

7 oz ▼

Macro Nutrients

Baked White Potatoesvs Canned Sweet Potato, Vacuum Pack

6.3%183kcal

Energy

6.23%181kcal

183 kcalvs181 kcal

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

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0.31%0.3g

Fat

0.41%0.4g

0.3 gvs0.4 g

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

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0.25%0.079g

Saturated Fat

0.25%0.081g

0.079 gvs0.081 g

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

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1.86%0.03g

Omega 3

1.6%0.026g

0.03 gvs0.026 g

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

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0.57%0.097g

Omega 6

0.83%0.14g

0.097 gvs0.14 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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32%42g

Carbohydrate

32.2%42g

42 gvs42 g

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

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4.2%3.04g

Sugars

13.7%9.92g

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

3.04 gvs9.92 g

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

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0.99%0.71g

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]

0.71 gvsNA g

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

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%1.25g

Glucose

1.25 gvsNA g

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

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%0.79g

Sucrose

0.79 gvsNA g

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

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11%4.17g

Fiber

9.4%3.57g

4.17 gvs3.57 g

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

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7.44%4.17g

Protein

5.85%3.27g

4.17 gvs3.27 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Canned Sweet Potato, Vacuum Pack

0.22%2μg

Vitamin A

88%792μg

RAE, retinol activity equivalents

2 μgvs792 μg

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

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7.94%0.095mg

Vitamin B1

6.1%0.073mg

Thiamine

0.095 mgvs0.073 mg

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

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6.56%0.085mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.085 mgvs0.11 mg

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

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19%3.03mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

3.03 mgvs1.47 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

15.2%0.76mg

Vitamin B5

20.8%1.04mg

Pantothenic acid

0.76 mgvs1.04 mg

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

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32.2%0.42mg

Vitamin B6

29%0.38mg

Pyridoxine

0.42 mgvs0.38 mg

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

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Vitamin B7

10.5%3.16μg

Biotin

NA μgvs3.16 μg

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

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19%75.4μg

Vitamin B9

8.43%33.7μg

Folates and Folic Acid

75.4 μgvs33.7 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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27.8%25mg

Vitamin C

58.2%52.4mg

Ascorbic acid

25 mgvs52.4 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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0.53%0.079mg

Vitamin E

13.2%2mg

Tocopherols and Tocotrienols

0.079 mgvs2 mg

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

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4.47%5.36μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

5.36 μgvs4.37 μg

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

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Minerals

Baked White Potatoesvs Canned Sweet Potato, Vacuum Pack

2%20mg

Calcium

4.37%43.7mg

20 mgvs43.7 mg

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

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28%0.25mg

Copper

30.6%0.28mg

0.25 mgvs0.28 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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16%1.27mg

Iron

22%1.77mg

1.27 mgvs1.77 mg

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

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12.8%53.6mg

Magnesium

10.4%43.7mg

53.6 mgvs43.7 mg

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

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16.3%0.38mg

Manganese

39.3%0.9mg

0.38 mgvs0.9 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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21.3%149mg

Phosphorus

14%97mg

149 mgvs97 mg

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

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31.8%1080mg

Potassium

18.2%619mg

1080 mgvs619 mg

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

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1.8%0.99μg

Selenium

2.53%1.4μg

0.99 μgvs1.4 μg

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

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0.93%14mg

Sodium

7%105mg

14 mgvs105 mg

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

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6.3%0.69mg

Zinc

3.25%0.36mg

0.69 mgvs0.36 mg

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

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4.05%150g

Water

4.08%151g

150 gvs151 g

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

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Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Canned Sweet Potato, Vacuum Pack:

Baked Whole White Potatoes have 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 1.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 399 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin C and 25 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B6 per 7 oz.
Both Baked Whole White Potatoes as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Canned Sweet Potato, Vacuum Pack:

Baked Whole White Potatoes have 1.2 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.2 times more Calcium, 1.4 times more Iron, 2.4 times more Manganese, 1.4 times more Selenium and 7.6 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Baked Whole White Potatoes have 1.3 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 3.3 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
Both Baked Whole White Potatoes as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked White PotatoesVS Baked Red PotatoesCanned Sweet Potato, Vacuum PackVS Baked Red PotatoesBaked White PotatoesVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 7 ounces Baked White PotatoesVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: