Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	31% 900kcal	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	1.63% 0.52g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	136% 177g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 23g	% 14.3g	g per day for Men 19-50 years
Fiber	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	36% 20g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	38% 380mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	86.3% 6.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	77% 540mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.5% 758g	21.7% 801g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.2 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B7 and 1.5 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Boiled Sweet Potato without Skin.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Iron and Water per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Fiber and 1.5 times more Protein than Boiled Sweet Potato without Skin.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.