Comparing Nutrients in 1 kilogram Sweet Potato VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Energy	29.7% 860kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	159% 207g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 25g	% 23g	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	28% 15.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	788% 7090μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	89% 1.07mg	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	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	30% 300mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	179% 1.6mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	216% 4.97mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	21% 773g	20.5% 758g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.8 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7, 8.2 times more Vitamin C, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Sweet Potato has 3 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.3 times more Calcium, 1.9 times more Manganese and 1.4 times more Potassium than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Copper, Iron, Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Potato Baked in skin, flesh only contains 1.6 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.