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Comparing Nutrients in 1 pound Baked Sweet PotatoVS Boiled Sweet Potato no Skin

Macros Ratio

Protein Fat Carbs

Baked Sweet Potato
9%
1%
90%
Boiled Sweet Potato no Skin
7%
2%
91%
1 lb ▼

Macro Nutrients

14%408kcal
Energy
12%345kcal
408 kcalvs345 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.7%0.68g
Fat
0.65%0.64g
0.68 gvs0.64 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.74%0.24g
Saturated Fat
0.44%0.14g
0.24 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.7%0.027g
Omega 3
0%0g
0.027 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.4%0.41g
Omega 6
1.63%0.28g
0.41 gvs0.28 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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72.3%94g
Carbohydrate
62%80.4g
94 gvs80.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40.5%29.4g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29.4 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.13%2.27g
Fructose
2.7%1.95g
≤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]
2.27 gvs1.95 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.6g
Glucose
%2.45g
2.6 gvs2.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%10.3g
Sucrose
%6.5g
10.3 gvs6.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.4%15g
Fiber
30%11.3g
15 gvs11.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.1g
Protein
11%6.2g
9.1 gvs6.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

484%4359μg
Vitamin A
397%3570μg
RAE, retinol activity equivalents
4359 μgvs3570 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.4%0.49mg
Vitamin B1
21%0.25mg
Thiamine
0.49 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37%0.48mg
Vitamin B2
16.4%0.21mg
Riboflavin
0.48 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42%6.74mg
Vitamin B3
15.3%2.44mg
Niacin, nicotinic acid, niacinamide
6.74 mgvs2.44 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
80%4mg
Vitamin B5
52.7%2.64mg
Pantothenic acid
4 mgvs2.64 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
57.6%0.75mg
Pyridoxine
1.3 mgvs0.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36.3%11μg
Vitamin B7
21%6.26μg
Biotin
11 μgvs6.26 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.8%27.2μg
Vitamin B9
6.8%27.2μg
Folates and Folic Acid
27.2 μgvs27.2 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
99%89mg
Vitamin C
64.5%58mg
Ascorbic acid
89 mgvs58 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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21.5%3.22mg
Vitamin E
28.4%4.26mg
Tocopherols and Tocotrienols
3.22 mgvs4.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.7%10.4μg
Vitamin K
7.94%9.53μg
Phytomenadione or phylloquinone
10.4 μgvs9.53 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17.2%172mg
Calcium
12.2%122mg
172 mgvs122 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg
Copper
47.4%0.43mg
0.73 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.13mg
Iron
41%3.27mg
3.13 mgvs3.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg
Magnesium
19.4%81.6mg
122 mgvs81.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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98%2.25mg
Manganese
52.5%1.2mg
2.25 mgvs1.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg
Phosphorus
20.7%145mg
245 mgvs145 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
63.4%2155mg
Potassium
30.7%1043mg
2155 mgvs1043 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.65%0.91μg
Selenium
1.65%0.91μg
0.91 μgvs0.91 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%163mg
Sodium
8.16%122mg
163 mgvs122 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.45mg
Zinc
8.25%0.91mg
1.45 mgvs0.91 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g
Water
9.82%363g
344 gvs363 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Baked Sweet Potato vs Boiled Sweet Potato no Skin:
Comparing minerals per 1 pound for Baked Sweet Potato vs Boiled Sweet Potato no Skin:
Comparison of macro-nutrients per 1 pound:



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