Comparing Nutrients in 1 pound Baked Red Potatoes VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Baked Red Potatoes	Sweet Potato	Recommended Dietary Allowance
Energy	13.6% 395kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.35% 0.059g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	26% 19g	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	4.38% 3.18g	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	% 4.35g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 11.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	357% 3216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	12.5% 50μg	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	12% 11mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweet Potato	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	76% 0.68mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	51% 1.17mg	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	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	45% 1529mg	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	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.47% 351g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.9 times more Vitamin B3, 2.5 times more Vitamin B9, 5.3 times more Vitamin C and 1.6 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 709 times more Vitamin A, 2.3 times more Vitamin B5 and 3.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sweet Potato have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole Red Potatoes have 1.5 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 3.3 times more Calcium, 1.5 times more Manganese and 4.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sweet Potato have similar amounts of Copper, Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.5 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.9 times more Sugars and 1.7 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sweet Potato have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.