Comparing Nutrients in 1 kilogram Sweet Potato VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Sweet Potato	Baked Potato Skin	Recommended Dietary Allowance
Energy	29.7% 860kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	155% 201g	354% 461g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	79% 30g	208% 79g	38g per day for Men 19-50 years
Protein	28% 15.7g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	788% 7090μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	472% 6.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Baked Potato Skin	Recommended Dietary Allowance
Calcium	30% 300mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	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	36.7% 550mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	21% 773g	12.8% 473g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Sweet Potato has 709 times more Vitamin A than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 5.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 5.6 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Baked Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Sweet Potato has 2.6 times more Sodium and 1.6 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.4 times more Copper, 11.5 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Baked Potato Skin contain similar levels of Calcium per one kilogram.
• Both Raw Sweet Potato as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 3 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.3 times more Energy, 2.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.