Comparing Nutrients in 300 calories Baked Sweet Potato VS Boiled Sweet Potato no Skin

Weight per 300 calories

• Baked Sweet Potato: 333g
• Boiled Sweet Potato no Skin: 395g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked Sweet Potato or Boiled Sweet Potato no Skin?

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	54% 70g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	31.3% 22.7g	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	2.3% 1.67g	2.34% 1.7g	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	% 1.9g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 5.64g	g per day for Men 19-50 years
Fiber	29% 11g	26% 9.87g	38g per day for Men 19-50 years
Protein	12% 6.7g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	356% 3203μg	345% 3107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	18% 5.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	5.92% 23.7μg	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	72.6% 65.3mg	56% 50.5mg	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	15.8% 2.37mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	12.7% 127mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	41.2% 0.37mg	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	28.8% 2.3mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	45.7% 1.05mg	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	25.7% 180mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	26.7% 908mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	7.18% 0.79mg	11mg per day for Men 19-50 years
Water	6.83% 253g	8.55% 316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B7 and 1.3 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.6 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Vitamin A, Vitamin B9 and Vitamin K per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Calcium, Iron and Sodium per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweet Potato Baked in skin, flesh only has 1.2 times more Protein than Boiled Sweet Potato without Skin.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.