One half-cup of mashed sweet potato has 20 mg vitamin C, so eating two cups would provide 80 mg, which is enough for a day's worth of vitamin C for a woman; a man would need just a little more. Two cups of mashed sweet potatoes would also have 368 calories, 16 grams of fiber and 76,872 International Units (IU) of vitamin A.
You're probably not going to eat two full cups of mashed sweet potato every often, but you can incorporate normal-sized portions into your daily menu with these dishes:
- Candied Maple Sweet Potatoes With Bourbon
- Mashed Sweet Potatoes with Honey
- Sweet Potatoes and Onions
United States Department of Agriculture National Nutrient Database for Standard Reference. "Sweet potato, cooked, baked in skin, with salt." Accessed October 22, 2010. http://www.nal.usda.gov/fnic/foodcomp/search//.