Comparing Nutrients in 1 pound Baked Red Potatoes VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Baked Red Potatoes	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	13.6% 395kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	77.5% 101g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	24% 95μg	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	63.5% 57mg	67% 60.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	4.1% 41mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	89.2% 0.8mg	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	39.7% 3.18mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	131% 3mg	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	46.7% 327mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Frozen Sweet Potato:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 518 times more Vitamin A and 1.5 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C per 1 lb.
• Both Baked Whole Red Potatoes as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Frozen Sweet Potato:

• Baked Whole Red Potatoes have 1.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 4.1 times more Calcium and 3.8 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Sweet Potato, Unprepared have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.3 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Baked Whole Red Potatoes and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.