Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Baked Frozen Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	34.5% 1000kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	171% 222g	130g per day for Men 19-50 years
Sugars	126% 92g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	30.5% 17g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	576% 5180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	103% 5.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	52.5% 210μg	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	101% 91mg	148% 133mg	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	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	35% 350mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	197% 1.77mg	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	67.5% 5.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	289% 6.65mg	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	63% 440mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	107% 3650mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	20% 737g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Frozen Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Frozen Sweet Potato versus 1 kg of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Baked Frozen Sweet Potato has 2 times more Vitamin A than Frozen Sweet Potato.
• While 1 kg of Frozen Sweet Potato, Unprepared contains 1.5 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Frozen Sweet Potato provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9 per one kilogram.
• Both Baked Frozen Sweet Potato no Salt as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Frozen Sweet Potato:

• Both Baked Frozen Sweet Potato no Salt and Frozen Sweet Potato, Unprepared have similar amounts of minerals per 1 kg
• Both Baked Frozen Sweet Potato and Frozen Sweet Potato contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.
• Both Baked Frozen Sweet Potato no Salt as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Baked Frozen Sweet Potato no Salt and Frozen Sweet Potato, Unprepared have similar amounts of macro-nutrients per 1 kg
• Both Baked Frozen Sweet Potato and Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Baked Frozen Sweet Potato no Salt as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.