Comparing Nutrients in 1 kilogram Sweet Potato VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	29.7% 860kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	136% 177g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 14.3g	g per day for Men 19-50 years
Fiber	79% 30g	65.8% 25g	38g per day for Men 19-50 years
Protein	28% 15.7g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	788% 7090μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	46% 14μg	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	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	17.3% 2.6mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	30% 300mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	104% 0.94mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	116% 2.66mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	67.6% 2300mg	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	18% 270mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	18% 2mg	11mg per day for Men 19-50 years
Water	21% 773g	21.7% 801g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Potato vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 5.3 times more Vitamin C and 3.6 times more Vitamin E than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Vitamin A, Vitamin B3 and Vitamin K per 1 kg.
• Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Potato vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato has 1.6 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Boiled Sweet Potato without Skin.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Calcium, Iron, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Sweet Potato without Skin contains 1.4 times more Sugars than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.