Comparing Nutrients in 1 pound Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14% 408kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	83.6% 109g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	1.3% 0.95g	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	3.13% 2.27g	0% 0g	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	% 2.6g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 0.64g	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	484% 4359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.76mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	35% 141μg	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	99% 89mg	39% 35mg	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	21.5% 3.22mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.2% 172mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	39% 0.35mg	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% 3.13mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	31% 0.71mg	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	35% 245mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin C and 7.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.9 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 3.2 times more Manganese and 1.3 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Phosphorus and 1.4 times more Sodium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Zinc and Water per 1 lb.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 30.9 times more Sugars and 1.7 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 33.3 times more Fat, 24 times more Saturated Fat, 2.7 times more Omega 3 and 2.8 times more Omega 6 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.