Comparing Nutrients in 1 kilogram Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	29.7% 860kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	171% 222g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	NA	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	44.7% 17g	38g per day for Men 19-50 years
Protein	28% 15.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	788% 7090μg	576% 5180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	103% 5.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	52.5% 210μg	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	148% 133mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	30% 300mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	197% 1.77mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	289% 6.65mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	107% 3650mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	21% 773g	20.2% 749g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sweet Potato has 1.4 times more Vitamin A and 1.6 times more Vitamin B5 than Frozen Sweet Potato.
• While 1 kg of Frozen Sweet Potato, Unprepared contains 1.9 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B7 per one kilogram.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sweet Potato has 9.2 times more Sodium than Frozen Sweet Potato.
• While 1 kg of Frozen Sweet Potato, Unprepared contains 2.6 times more Manganese than Raw Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per one kilogram.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 1.8 times more Fiber than Frozen Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.