Comparing Nutrients in 14 ounces Sweet Potato VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Energy	11.8% 341kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	63.2% 82g	130g per day for Men 19-50 years
Sugars	23% 16.6g	35.5% 25.7g	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	3.83% 2.78g	2.74% 2g	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	% 3.8g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 10g	% 9.05g	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	11% 6.23g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	313% 2814μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.95μg	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	5.95% 24μg	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	10.6% 9.53mg	86.4% 77.8mg	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	6.88% 1.03mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	12% 119mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	71% 0.64mg	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	30.3% 2.42mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	85.8% 1.97mg	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	26.6% 187mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.3% 307g	8.13% 301g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.8 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7, 8.2 times more Vitamin C, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sweet Potato has 3 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.3 times more Calcium, 1.9 times more Manganese and 1.4 times more Potassium than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Copper, Iron, Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet Potato Baked in skin, flesh only contains 1.6 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.