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

Macros Ratio

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

Macro Nutrients

	Frozen Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	13% 381kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	NA	1.97% 1.43g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	22% 8.33g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	228% 2056μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.7% 5.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	37.7% 151μg	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	58.7% 52.8mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	56% 0.5mg	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	26.3% 2.1mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	32.6% 0.75mg	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	25.5% 179mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	42.6% 1449mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.03% 297g	8.1% 299g	3700g per day for Men 19-50 years

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

• Frozen Sweet Potato, Unprepared has 518 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 14 oz.
• Both Frozen Sweet Potato, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Sweet Potato, Unprepared has 3.7 times more Calcium, 1.4 times more Copper and 3.5 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Phosphorus and 1.5 times more Potassium than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Frozen Sweet Potato, Unprepared and Baked Whole White Potatoes have similar amounts of macro-nutrients per 14 oz
• Both Frozen Sweet Potato, Unprepared and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Frozen Sweet Potato, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.