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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Boiled Sweet Potato no Skin	Baked Sweet Potato	Recommended Dietary Allowance
Energy	12% 345kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	72.3% 94g	130g per day for Men 19-50 years
Sugars	36% 26g	40.5% 29.4g	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	2.7% 1.95g	3.13% 2.27g	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	% 2.45g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 6.5g	% 10.3g	g per day for Men 19-50 years
Fiber	30% 11.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	11% 6.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	397% 3570μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	6.8% 27.2μg	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	64.5% 58mg	99% 89mg	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	28.4% 4.26mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	12.2% 122mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	81% 0.73mg	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	41% 3.27mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	98% 2.25mg	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	20.7% 145mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	9.82% 363g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sweet Potato no Skin vs Baked Sweet Potato:

• Boiled Sweet Potato without Skin has 1.3 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B7 and 1.5 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin A, Vitamin B9 and Vitamin K per 1 lb.
• Both Boiled Sweet Potato without Skin as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Sweet Potato no Skin vs Baked Sweet Potato:

• Sweet Potato Baked in skin, flesh only contains 1.4 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Sweet Potato Baked in skin, flesh only have similar amounts of Iron and Water per 1 lb.
• Both Boiled Sweet Potato without Skin as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only contains 1.3 times more Fiber and 1.5 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Sweet Potato Baked in skin, flesh only have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Boiled Sweet Potato without Skin as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.