Comparing Nutrients in 1 pound Cooked Sweet Potato, Boiled, Without Skin with Salt VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.2% 0.2g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.7% 1.95g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.2g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	397% 3570μg	414% 3724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	25% 100μg	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	46% 41.3mg	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	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	92% 0.83mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	20.7% 145mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	50.3% 1710mg	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	79.5% 1193mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.82% 363g	9.04% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

• Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.4 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 3.7 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B7 per 1 lb.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

• Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.3 times more Iron than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 1.3 times more Calcium, 1.9 times more Copper, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium and 1.5 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Magnesium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.4 times more Fiber than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 1.3 times more Energy and 1.3 times more Carbohydrate than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Protein per 1 lb.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.