Creamy Sweet Potato Mash
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 218.18 g | 79% |
| Net Carbohydrates | 190.52 g | 77% |
| Sugars | 70.16 g | 200% |
| Added Sugars | 24.2 g | 48% |
| Dietary Fiber | 27.65 g | 99% |
| Protein | 14.83 g | 30% |
| Total Fat | 85.95 g | 110% |
| Saturated Fat | 56.92 g | 285% |
| Monounsaturated Fat | 11.78 g | - |
| Polyunsaturated Fat | 1.85 g | - |
| Trans Fat | 1.84 g | 100% |
| Cholesterol | 280.4 mg | 93% |
| Vitamins | ||
| Vitamin A | 7298.71 mcg | 811% |
| Vitamin C | 21.78 mg | 24% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 3229.47 mg | 140% |
| Potassium | 3165.39 mg | 67% |
| Calcium | 495.92 mg | 38% |
| Magnesium | 237.62 mg | 57% |
| Iron | 5.7 mg | 32% |
| Zinc | 3.39 mg | 31% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
811%
Vitamin C
24%
Vitamin D
0%
Vitamin E
25%
Vitamin K
18%
Vitamin B1
59%
Vitamin B2
83%
Vitamin B3
32%
Vitamin B5
146%
Vitamin B6
113%
Vitamin B7
-
Vitamin B9
0%
Vitamin B12
4%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
38%
Iron
32%
Magnesium
57%
Phosphorus
35%
Potassium
67%
Sodium
140%
Zinc
31%
Copper
154%
Manganese
159%
Selenium
11%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.2%
Valine
0.2%
Lysine
0.1%
Tryptophan
0.2%
Threonine
0.1%
Phenylalanine
0.3%
Methionine
0.1%
Histidine
0.2%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 1688 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
4 h 7 min
Jogging
3 h 33 min
Cycling
3 h 39 min
Walking
6 h 37 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Creamy sweet potato mash is a nutrient-dense food, providing significant amounts of beta-carotene, Vitamin C, and dietary fiber. Observational evidence suggests its fiber content may aid digestion and promote satiety, while its antioxidants, as noted by WebMD, may support eye health and reduce cellular damage.
1. Veggies on Sweet Potato Mash
Source: Prevention, 2023
Summary: Sweet potato mash, as presented in this recipe, serves as a versatile base for toppings and provides a nutritional profile of calories, fiber, and protein per serving.
Read More: https://www.prevention.com/food-nutrition/recipes/a45120218/veggies-sweet-potato-mash-recipe/
2. The Pros and Cons of Root Vegetables - Harvard Health
Source: Harvard Health, 2018
Summary: Sweet potato mash, as a preparation method for sweet potatoes, contributes to the intake of antioxidant-rich root vegetables that are high in vitamin A; however, added fat significantly increases calories, which moderates the low-calorie benefit. Their starchy carbohydrate content should be consumed judiciously to avoid excess glucose conversion and fat storage.
Read More: https://www.health.harvard.edu/healthy-aging-and-longevity/the-pros-and-cons-of-root-vegetables
3. Do Sweet Potatoes Help or Hinder Weight Loss?
Source: Healthline, 2021
Summary: Sweet potato mash, when considering its base ingredient, can support weight management due to its high fiber and water content promoting fullness; however, the addition of cream or other fats significantly increases the calorie content, which moderates the weight-management benefit. Its glycemic impact varies significantly with cooking methods, ranging from a lower GI when boiled to a higher GI when baked.
Read More: https://www.healthline.com/nutrition/sweet-potato-weight-loss
4. Sweet Potatoes: Health Benefits and Nutritional Information
Source: Medical News Today, 2019
Summary: Sweet potato mash, derived from sweet potatoes, offers significant health benefits including improved insulin sensitivity, healthy blood pressure, reduced cancer risk, enhanced digestion, protected eye health, boosted immunity, and reduced inflammation, owing to its rich content of fiber, potassium, beta-carotene, and vitamins; however, added fat can increase calorie content and may moderate benefits related to insulin sensitivity and blood pressure.
5. 11 Easy to Digest Foods
Source: Medical News Today, 2019
Summary: Sweet potato mash, as a preparation of sweet potatoes, is considered an easy-to-digest food due to its mix of soluble and insoluble fiber and potassium, though individuals with IBS should consume it in small portions due to its medium FODMAP content.
6. Sweet Potato Health Benefits
Source: WebMD
Summary: Sweet potato mash, when prepared from sweet potatoes, offers extensive health benefits as a "superfood" rich in Vitamin A, C, B6, potassium, and carotenoids, potentially lowering cancer risk, aiding blood sugar control, reducing LDL cholesterol, and preventing macular degeneration; however, the creamy preparation with added fat may moderate the benefits related to LDL cholesterol reduction and blood sugar control.
Read More: https://www.webmd.com/food-recipes/benefits-sweet-potatoes
