Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Baked Red Potatoes	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	136% 177g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	79% 57.4g	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	6.07% 4.4g	5.93% 4.3g	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	% 5.5g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 14.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	41% 23g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	15% 60μg	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	140% 126mg	142% 128mg	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	5.33% 0.8mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	104% 0.94mg	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	87.5% 7mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	116% 2.66mg	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	103% 720mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	175% 2630mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.7% 767g	21.7% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Vitamin B1, 3 times more Vitamin B3, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.3 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 787 times more Vitamin A, 1.7 times more Vitamin B5 and 11.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 kilogram of Baked Red Potatoes has 1.9 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 2.4 times more Potassium and 2 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 3 times more Calcium, 1.5 times more Manganese and 21.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.7 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 4 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Baked Whole Red Potatoes as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.