Comparing Nutrients in 1 pound Baked Frozen Sweet Potato with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15.6% 454kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	31% 11.8g	38g per day for Men 19-50 years
Protein	14% 7.76g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	414% 3724μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	NA	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	30.6% 2.45mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	NA	420mg per day for Men 19-50 years
Manganese	131% 3mg	NA	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	28.5% 200mg	NA	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	NA	11mg per day for Men 19-50 years
Water	9.04% 334g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato with Salt VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Frozen Sweet Potato with Salt versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Frozen Sweet Potato with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Baked Frozen Sweet Potato with Salt has 5.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Baked Frozen Sweet Potato with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Baked Frozen Sweet Potato with Salt has 2.3 times more Calcium than Frozen Roasted Potatoes with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Iron, Potassium and Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy, 1.4 times more Fiber and 1.3 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one pound.