Comparing Nutrients in 14 ounces Baked Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	12.3% 357kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	68% 88g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.74% 2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 9.05g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	424% 3814μg	228% 2056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	19.7% 5.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	86.4% 77.8mg	58.7% 52.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	15% 151mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	78% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.2% 2.74mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	115% 2.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	8.13% 301g	8.03% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Frozen Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Sweet Potato versus 14 oz of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Sweet Potato vs Frozen Sweet Potato:

• 14 ounces of Baked Sweet Potato have 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B7 and 1.5 times more Vitamin C than Frozen Sweet Potato.
• While 14 oz of Frozen Sweet Potato, Unprepared contain 3.5 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Sweet Potato vs Frozen Sweet Potato:

• 14 ounces of Baked Sweet Potato have 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Potassium and 6 times more Sodium than Frozen Sweet Potato.
• While 14 oz of Frozen Sweet Potato, Unprepared contain 1.3 times more Manganese than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Sweet Potato contain similar levels of Calcium, Copper, Phosphorus, Zinc and Water per 14 ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Sweet Potato have 1.9 times more Fiber than Frozen Sweet Potato.
• Both Baked Sweet Potato and Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.