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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	14% 408kcal	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	0.74% 0.24g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	72.3% 94g	77.5% 101g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	484% 4359μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	17.2% 172mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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% 3.13mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	35% 245mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.2% 340g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B7 and 1.5 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 3.5 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only 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 Sweet Potato vs Frozen Sweet Potato:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Potassium and 6 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.3 times more Manganese and 3 times more Selenium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Frozen Sweet Potato, Unprepared have similar amounts of Calcium, Copper, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only has 1.9 times more Fiber than Frozen Sweet Potato, Unprepared.
• Both Sweet Potato Baked in skin, flesh only and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.