Sweet potato, casserole or mashed: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and versatile dish, sweet potato casserole or mashed sweet potatoes are creamy, sweet, and often spiced, sometimes topped with marshmallows or pecans for a delightful texture contrast. --- RECIPE --- Servings: 6-8 Prep Time: 20 minutes Ingredients: - 4 cups cooked sweet potatoes, mashed (about 3 large sweet potatoes) - 1/2 cup unsalted butter, melted - 1/2 cup packed light brown sugar - 1/4 cup milk or heavy cream - 1 tsp vanilla extract - 1/2 tsp ground cinnamon - 1/4 tsp ground nutmeg - Pinch of salt - Optional topping: 2 cups mini marshmallows OR 1/2 cup chopped pecans mixed with 2 tbsp brown sugar and 1 tbsp melted butter Instructions: 1. Preheat oven to 375F (190C). Lightly grease a 9x13 inch baking dish. 2. In a large bowl, combine the mashed sweet potatoes, melted butter, brown sugar, milk/cream, vanilla extract, cinnamon, nutmeg, and salt. Mix until smooth and well combined. 3. Spread the sweet potato mixture evenly into the prepared baking dish. 4. If using, sprinkle marshmallows or pecan topping over the sweet potato mixture. 5. Bake for 30-35 minutes, or until heated through and the topping is golden brown and bubbly (if using marshmallows, watch carefully to prevent burning). 6. Serve warm.
Per 100g reference serving, Sweet potato, casserole or mashed provides 99 kcal of energy, 1.89g protein (8% of calories), 17.2g total carbohydrates (69% of calories, including 2.4g dietary fiber and 8.05g sugars), and 2.56g total fat (23% of calories).
Vitamins Profile in Sweet potato, casserole or mashed (Per 100g)
Track how Sweet potato, casserole or mashed contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 10.4 mg | 11.6% DV |
| Vitamin B12 (Cobalamin) | 0.04 µg | 1.7% DV |
| Vitamin A (RAE) | 565 µg | 62.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.26 mg | 1.7% DV |
| Vitamin K (Phylloquinone) | 0.4 µg | 0.3% DV |
| Vitamin B1 (Thiamin) | 0.039 mg | 3.2% DV |
| Vitamin B2 (Riboflavin) | 0.085 mg | 6.5% DV |
| Vitamin B3 (Niacin) | 0.355 mg | 2.2% DV |
| Vitamin B6 (Pyridoxine) | 0.1 mg | 5.9% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 13.6 mg | 2.5% DV |
| Preformed Retinol | 18 µg | 2% DV |
| Beta-Carotene | 6562 µg | 100% DV |
| Alpha-Carotene | 5 µg | 0.4% DV |
Minerals & Electrolytes in Sweet potato, casserole or mashed (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.34 mg | 1.9% DV |
| Calcium (Ca) | 39 mg | 3% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 420 mg | 8.9% DV |
| Zinc (Zn) | 0.35 mg | 3.2% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 49 mg | 3.9% DV |
| Copper (Cu) | 0.154 mg | 17.1% DV |
| Sodium (Na) | 132 mg | 5.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.009 g | 0.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.102 g | 0.7% DV |
| Monounsaturated Fat (MUFA) | 0.647 g | 2.2% DV |
| Polyunsaturated Fat (PUFA) | 0.12 g | 0.6% DV |
| Saturated Fat (SFA) | 1.38 g | 6.9% DV |
| Dietary Cholesterol | 7 mg | 2.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Sweet potato, casserole or mashed contains 99 calories (kcal), 1.89g of protein, 17.2g of carbohydrates (2.4g fiber, 8.05g total sugars), and 2.56g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Sweet potato, casserole or mashed has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -7.03 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Sweet potato, casserole or mashed: Eggs, Nuts, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Sweet potato, casserole or mashed by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.