Comparing Nutrients in 1 kilogram Baked White Potatoes VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Baked White Potatoes	Baked Sweet Potato	Recommended Dietary Allowance
Energy	31.7% 920kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	159% 207g	130g per day for Men 19-50 years
Sugars	21% 15.3g	89.4% 64.8g	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	4.97% 3.6g	6.9% 5g	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	% 6.3g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 23g	g per day for Men 19-50 years
Fiber	55.3% 21g	87% 33g	38g per day for Men 19-50 years
Protein	37.5% 21g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	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	218% 196mg	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	2.67% 0.4mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	10% 100mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	179% 1.6mg	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	80% 6.4mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	216% 4.97mg	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	107% 750mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	20.5% 758g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Baked Sweet Potato:

• Baked Whole White Potatoes have 6.3 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 961 times more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin C and 17.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B3 and Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Baked Sweet Potato:

• Baked Whole White Potatoes have 1.4 times more Phosphorus than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 3.8 times more Calcium, 1.3 times more Copper, 2.6 times more Manganese and 5.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweet Potato Baked in skin, flesh only have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Potato Baked in skin, flesh only contains 4.2 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweet Potato Baked in skin, flesh only have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Baked Whole White Potatoes 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 1 kg.