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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Sweet Potato no Skin	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	166% 216g	130g per day for Men 19-50 years
Sugars	79% 57.4g	23.4% 17g	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	5.93% 4.3g	NA	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	39.5% 15g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	874% 7870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	22.5% 90μg	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	142% 128mg	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	62.7% 9.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	239% 2.15mg	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	90% 7.2mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	70% 1.6mg	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	45.7% 320mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21.7% 801g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Baked Potato Flesh with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin versus 1 kg of Baked Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Sweet Potato no Skin has more Vitamin A, 2.2 times more Vitamin B2 and 23.5 times more Vitamin E than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Baked Potato Flesh with Salt provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 1 kilogram of Baked Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled Sweet Potato without Skin as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Boiled Sweet Potato no Skin has 5.4 times more Calcium, 2.1 times more Iron and 1.7 times more Manganese than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 2.3 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 8.9 times more Sodium and 1.5 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Baked Potato Flesh with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled Sweet Potato without Skin as well as Baked Potatoes Flesh with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Potato no Skin has 3.4 times more Sugars and 1.7 times more Fiber than Baked Potato Flesh with Salt.
• While 1 kg of Baked Potatoes Flesh with Salt contains 1.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Baked Potato Flesh with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Boiled Sweet Potato without Skin as well as Baked Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.