Sweet Potato, Canned, Mashed
Serving Size 1 can (404 x 307)
Nutritional Value and Analysis
Sweet Potato, Canned, Mashed with a serving size of 1 can (404 x 307) has a total of 500.96 calories with 0.99 grams of fat. The serving size is equivalent to 496 grams of food and contains 8.91 calories from fat. This item is classified as vegetables and vegetable products foods.
This food is a good source of fiber, iron, copper, manganese, vitamin a, vitamin a, rae, vitamin e, vitamin c, riboflavin, pantothenic acid, vitamin b-6, tryptophan, threonine, isoleucine and valine but is high in sugars. Sweet Potato, Canned, Mashed is a low fat food because it contains less than 3 grams of fat per serving.
Sugars 108% of DV
A serving of 496 grams of sweet potato, canned, mashed has 108% of the recommended daily intake of sugars.
Fiber 34% of DV
A serving of 496 grams of sweet potato, canned, mashed has 34% of the recommended daily needs of fiber.
Iron 37% of DV
A serving of 496 grams of sweet potato, canned, mashed has 37% of the recommended daily needs of iron.
Copper 153% of DV
A serving of 496 grams of sweet potato, canned, mashed has 153% of the recommended daily needs of copper.
Manganese 213% of DV
A serving of 496 grams of sweet potato, canned, mashed has 213% of the recommended daily needs of manganese.
Vitamin A 863% of DV
A serving of 496 grams of sweet potato, canned, mashed has 863% of the recommended daily needs of vitamin a.
Vitamin A, RAE 240% of DV
A serving of 496 grams of sweet potato, canned, mashed has 240% of the recommended daily needs of vitamin a, rae.
Vitamin E 36% of DV
A serving of 496 grams of sweet potato, canned, mashed has 36% of the recommended daily needs of vitamin e.
Vitamin C 43% of DV
A serving of 496 grams of sweet potato, canned, mashed has 43% of the recommended daily needs of vitamin c.
Riboflavin 35% of DV
A serving of 496 grams of sweet potato, canned, mashed has 35% of the recommended daily needs of riboflavin.
Pantothenic Acid 51% of DV
A serving of 496 grams of sweet potato, canned, mashed has 51% of the recommended daily needs of pantothenic acid.
Vitamin B-6 69% of DV
A serving of 496 grams of sweet potato, canned, mashed has 69% of the recommended daily needs of vitamin b-6.
Tryptophan 36% of DV
A serving of 496 grams of sweet potato, canned, mashed has 36% of the recommended daily needs of tryptophan.
Threonine 38% of DV
A serving of 496 grams of sweet potato, canned, mashed has 38% of the recommended daily needs of threonine.
Isoleucine 40% of DV
A serving of 496 grams of sweet potato, canned, mashed has 40% of the recommended daily needs of isoleucine.
Valine 41% of DV
A serving of 496 grams of sweet potato, canned, mashed has 41% of the recommended daily needs of valine.
Nutrition Facts
Serving Size 1 can (404 x 307) (496 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 500.96 | Calories from Fat 9 | |
| % Daily Value* | ||
| Total Fat 1g | 2% | |
| Saturated Fat 0.2g | 1% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 372mg | 16% | |
| Total Carbohydrate 115g | 38% | |
| Dietary Fiber 8.4g | 34% | |
| Sugars 27g | ||
| Protein 10g | ||
| Vitamin A 863% | Vitamin C 43% |
| Calcium 11% | Iron 37% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 43147.04 IU | 863% | |
| → Vitamin A, RAE | 2157.6 µg | 240% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 25886.24 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 1.17 mg | 69% | |
| Vitamin C | 25.79 mg | 43% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 5.41 mg | 36% | |
| Vitamin K | 11.9 µg | 10% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 115.02 g | 38% | |
| Sugars | 27.03 g | 108% | |
| Fiber | 8.43 g | 34% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 0.99 g | 2% | |
| Saturated Fats | 0.2 g | 1% | |
| → Palmitic Acid | 0.18 g | - | |
| → Stearic Acid | 0.02 g | - | |
| Monounsaturated Fats | 0.04 g | - | |
| → Oleic Acid | 0.04 g | - | |
| Polyunsaturated Fats | 0.42 g | - | |
| → Linolenic Acid (18:2) | 0.35 g | - | |
| → Linolenic Acid (18:3) | 0.06 g | - | |
| Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 9.82 g | 19% | |
| → Alanine | 0.54 g | - | |
| → Arginine | 0.46 g | - | |
| → Aspartic acid | 1.68 g | - | |
| → Cystine | 0.08 g | - | |
| → Glutamic acid | 0.96 g | - | |
| → Glycine | 0.44 g | - | |
| → Histidine | 0.18 g | 20% | |
| → Isoleucine | 0.49 g | 40% | |
| → Leucine | 0.72 g | 26% | |
| → Lysine | 0.48 g | 19% | |
| → Methionine | 0.24 g | 19% | |
| → Phenylalanine | 0.59 g | 27% | |
| → Proline | 0.43 g | - | |
| → Serine | 0.51 g | - | |
| → Threonine | 0.49 g | 38% | |
| → Tryptophan | 0.12 g | 36% | |
| → Tyrosine | 0.4 g | 17% | |
| → Valine | 0.64 g | 41% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 148.8 mg | 11% | |
| Copper | 1.38 mg | 153% | |
| Iron | 6.6 mg | 37% | |
| Magnesium | 119.04 mg | 28% | |
| Manganese | 4.9 mg | 213% | |
| Phosphorus | 257.92 mg | 21% | |
| Potassium | 1041.6 mg | 22% | |
| Selenium | 3.97 µg | 7% | |
| Sodium | 372 mg | 16% | |
| Zinc | 1.04 mg | 9% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Sweet Potato, Canned, Mashed with 500.96calories? A brisk walk for 109 minutes, jogging for 51 minutes, or hiking for 83 minutes will help your burn off the calories in sweet potato, canned, mashed.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 104 minutes |
| Dancing | 91 minutes |
| Golfing | 91 minutes |
| Hiking | 83 minutes |
| Light Gardening | 91 minutes |
| Stretching | 167 minutes |
| Walking - 3.5 mph | 109 minutes |
| Weight Training - light workout | 139 minutes |
| Aerobics | 63 minutes |
| Basketball | 69 minutes |
| Bicycling - 10 mph or more | 51 minutes |
| Running - 5 mph | 51 minutes |
| Swimming | 59 minutes |
| Walking - 4.5 mph | 66 minutes |
| Weight Training - vigorous workout | 69 minutes |
Similar Food Items to Sweet Potato, Canned, Mashed
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Sweet Potato, Canned, Vacuum Pack | 91 | 0.2g | 1.65g | 21.12g |
| Sweet Potato, Cooked, Boiled, Without Skin | 76 | 0.14g | 1.37g | 17.72g |
| Sweet Potato, Frozen, Cooked, Baked, Without Salt | 100 | 0.12g | 1.71g | 23.4g |
| Sweet Potato, Frozen, Unprepared | 96 | 0.18g | 1.71g | 22.22g |
| Taro, Cooked, Without Salt | 142 | 0.11g | 0.52g | 34.6g |
| Taro, Raw | 112 | 0.2g | 1.5g | 26.46g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium