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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Sweet Potato	Baked Potato Flesh	Recommended Dietary Allowance
Energy	33% 960kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	171% 222g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	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	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	44.7% 17g	39.5% 15g	38g per day for Men 19-50 years
Protein	30.5% 17g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	576% 5180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	148% 133mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	37% 370mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	66.3% 5.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	64.3% 450mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	20.2% 749g	20.4% 754g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Sweet Potato has more Vitamin A, 2.4 times more Vitamin B2 and 2.3 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Baked Potato Flesh provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Sweet Potato, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Sweet Potato has 7.4 times more Calcium, 1.5 times more Iron and 4.1 times more Manganese than Baked Potato Flesh.
• Both Frozen Sweet Potato and Baked Potato Flesh contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Frozen Sweet Potato, Unprepared as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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