Nutrition Comparison Tool

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Mashed Sweet Potatoes
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 13% DV 258 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 1% DV 0.51g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 22% DV 59.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 10% DV 5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 1% DV 0.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 15% DV 4.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 28% DV 13.9g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 19% DV 3.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 6% DV 76.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Mashed Sweet Potatoes 1 cup (x1) 11% DV 535.5mg
Comparison Table

Table Legend

  1. Mashed Sweet Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1
Weight (g) 255
Calories
(%DV)
258
(13%)
Fat (g)
(%DV)
0.51
(1%)
Protein (g)
(%DV)
5
(10%)
Carbohydrate (g)
(%DV)
59.1
(22%)
Sugars (g)
(%DV)
13.9
(28%)
Fiber (g)
(%DV)
4.3
(15%)
Cholesterol (mg)
(%DV)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
Net-Carbs (g) 54.8
Trans Fatty Acids (g) 0
  Minerals
Food # 1
Weight (g) 255
Calcium (mg)
(%DV)
76.5
(6%)
Iron, Fe (mg)
(%DV)
3.4
(19%)
Potassium, K (mg)
(%DV)
535.5
(11%)
Magnesium (mg)
(%DV)
61.2
(15%)
Phosphorus, P (mg)
(%DV)
132.6
(11%)
Sodium (mg)
(%DV)
191.3
(8%)
Zinc, Zn (mg)
(%DV)
0.54
(5%)
Copper, Cu (mg)
(%DV)
0.71
(79%)
Manganese (mg)
(%DV)
2.5
(110%)
Selenium, Se (mcg)
(%DV)
2
(4%)
Fluoride, F (mcg)
(%AI)
--
(--%)
Molybdenum (mcg) --
Iodine, I (mcg) 1.8
Chlorine (mg) --
Chromium (mcg) --
  Vitamins
Food # 1
Weight (g) 255
Vitamin A, RAE (mcg)
(%DV)
1109.3
(123%)
Vitamin C (mg)
(%DV)
13.3
(15%)
Thiamin (B1) (mg)
(%DV)
0.07
(6%)
Riboflavin (B2) (mg)
(%DV)
0.23
(18%)
Niacin (B3) (mg)
(%DV)
2.4
(15%)
Vitamin B5 (PA) (mg)
(%DV)
1.3
(26%)
Vitamin B6 (mg)
(%DV)
0.6
(35%)
Biotin (mcg) --
Folate (B9) (mcg)
(%DV)
28.1
(7%)
Folic acid (mcg)
(%)
0
(0%)
Food Folate (mcg)
(%)
28.1
(7%)
Folate DFE (mcg)
(%)
28.1
(7%)
Choline (mg)
(%DV)
--
(--%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
Retinol (mcg) 0
Carotene, beta (mcg)
(%RDA)
13308.5
(123%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
Vitamin A, IU (IU) 22182.4
Lycopene (mcg) 0
Lut + Zeaxanthin (mcg) 0
Vitamin E (mg)
(%DV)
2.8
(19%)
Vitamin D (mcg)
(%DV)
0
(0%)
Vitamin D2 (mcg) --
Vitamin D3 (mcg) --
Vitamin D (IU)
(%DV)
0
(0%)
Vitamin K (mcg)
(%DV)
6.1
(5%)
Vitamin K1 (mcg) --
Menaquinone-4 (K2) (mcg) --
  Other
Food # 1
Weight (g) 255
Water (g) 188.4
Ash (g) 2
Alcohol (g) 0
Caffeine (mg) 0
Theobromine (mg) 0
PRAL score -6.52
  Carbohydrates
Food # 1
Weight (g) 255
Soluble Fiber (g) --
Insoluble Fiber (g) --
Added Sugar (g)
(%DV)
--
(--%)
Sucrose (g) --
Glucose (Dextrose) (g) --
Fructose (g) --
Lactose (g) --
Maltose (g) --
Galactose (g) --
Starch (g) --
Carbohydrate, other (g) --
Total sugar alcohols (g) --
  Fats
Food # 1
Weight (g) 255
Monounsaturated Fats (g) 0.02
Polyunsaturated Fats (g) 0.214
Omega 3s (g)
(%AI)
0.033
(2%)
Omega 6s (g)
(%AI)
0.181
(1%)
Omega 3 to Omega 6 Ratio 0.18
Omega 6 to Omega 3 Ratio 5.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) --
Docosapentaenoic Acid (DPA) (g) --
Docosahexaenoic Acid (DHA) (g) --
n-3-Eicosatrienoic Acid (20:3) (g) --
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
gamma-Linolenic Acid (GLA) (g) --
c-c-n6-Eicosadienoic Acid (g) --
DHG-linolenic acid (DGLA) (g) --
Arachidonic acid (AA) (g) --
Saturated Fats  
Butyric (4:0) (g) --
Caproic (6:0) (g) --
Caprylic Acid (8:0) (g) --
Capric Acid (10:0) (g) --
Lauric Acid (12:0) (g) --
Tridecanoic Acid (13:0) (g) --
Myristic Acid (14:0) (g) --
Pentadecanoic Acid (15:0) (g) --
Palmitic Acid (16:0) (g) 0.094
Margaric Acid (17:0) (g) --
Stearic Acid (18:0) (g) 0.01
Arachidic Acid (20:0) (g) --
Behenic Acid (22:0) (g) --
Lignoceric Acid (24:0) (g) --
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
Pentadecenoic Acid (15:1) (g) --
Palmitoleic Acid (16:1) (g) --
cis-Palmitoleic Acid (16:1 cis) (g) --
Heptadecenoic Acid (17:1) (g) --
Oleic Acid (18:1) (g) 0.02
c-Oleic Acid (18:1 cis) (g) --
c-Vaccenic acid (g) --
Gadoleic Acid (20:1) (g) --
Docosenoic Acid (22:1) (g) --
c-Docosenoic Acid (22:1 c) (g) --
c-Tetracosenoic Acid (24:1 c) (g) --
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.181
Conjugated Linoleic Acid (CLAs) (g) --
Octadecadienoic Acid (mixed) (g) --
Octadecatrienoic (undiff) (g) 0.033
Octadecatrienoic Acid (mixed) (g) --
Parinaric Acid (18:4) (g) --
Eicosatrienoic Acid (20:3) (g) --
Eicosatetraenoic Acid 20:4 (g) --
Heneicosapentaenoic Acid 21:5 (g) --
22:4 (g) --
Trans Fats  
t-Polyenoic Fats (g) --
t-Monoenoic Fats (g) --
t-Palmitoleic Acid (16:1 t) (g) --
t-Oleic Acid (18:1 t) (g) --
t-Docosenoic Acid (22:1 t) (g) --
t-Octadecadienoic Acid (18:2 t) (g) --
t-t-Octadecadienoic Acid (g) --
Phytosterols (Plant Sterols)  
Phytosterols (g) --
Stigmasterol (g) --
Campesterol (g) --
Beta-sitosterol (g) --
Amino Acids
Food # 1
Weight (g) 255
Essential  
Histidine (mg)
(%RDI)
94
(13%)
Isoleucine (mg)
(%RDI)
252
(18%)
Leucine (mg)
(%RDI)
370
(14%)
Lysine (mg)
(%RDI)
247
(12%)
Methionine (mg)
(%RDI)
125
(17%)
Phenylalanine (mg)
(%RDI)
303
(35%)
Threonine (mg)
(%RDI)
250
(24%)
Tryptophan (mg)
(%RDI)
61
(22%)
Valine (mg)
(%RDI)
329
(18%)
Conditional  
Arginine (mg) 235
Cystine (mg)
(%RDI)
41
(14%)
Glycine (mg) 227
Proline (mg) 222
Tyrosine (mg)
(%RDI)
207
(24%)
Non-Essential  
Alanine (mg) 275
Aspartic acid (mg) 862
Betaine (mg) --
Glutamic acid (mg) 495
Hydroxyproline (mg) --
Serine (mg) 260
Data Source
Mashed Sweet Potatoes
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.