Comparing Nutrients in 1 pound Baked Sweet Potato VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Baked Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	14% 408kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	73.6% 96g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 1.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	484% 4359μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17.2% 172mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	72.6% 2468mg	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	11% 163mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.25% 342g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 961 times more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin C and 17.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.3 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sweet Potato Baked in skin, flesh only has 3.8 times more Calcium, 1.3 times more Copper, 2.6 times more Manganese and 5.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Phosphorus than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only has 4.2 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• Both Sweet Potato Baked in skin, flesh only and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.