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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Sweet Potato	Baked Potato Skin	Recommended Dietary Allowance
Energy	33% 960kcal	68.3% 1980kcal	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	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	30.5% 17g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	576% 5180μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Baked Potato Skin	Recommended Dietary Allowance
Calcium	37% 370mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	20.2% 749g	12.8% 473g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Sweet Potato versus 1 kg of Baked Potato Skin 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 Skin:

• 1 kilogram of Frozen Sweet Potato has 518 times more Vitamin A than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.5 times more Vitamin B6 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Baked Potato Skin provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Sweet Potato, Unprepared as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Sweet Potato has 1.6 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4.6 times more Copper, 13.3 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Baked Potato Skin contain similar levels of Calcium and Manganese per one kilogram.
• Both Frozen Sweet Potato, Unprepared as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potato Skin contains 2.1 times more Energy, 2.1 times more Carbohydrate, 4.6 times more Fiber and 2.5 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.