Comparing Nutrients in 300 calories Baked Sweet Potato VS Frozen Sweet Potato

Weight per 300 calories

• Baked Sweet Potato: 333g
• Frozen Sweet Potato: 313g

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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.58% 0.56g	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	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	2.3% 1.67g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	NA	g per day for Men 19-50 years
Fiber	29% 11g	14% 5.3g	38g per day for Men 19-50 years
Protein	12% 6.7g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	356% 3203μg	180% 1619μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	15.5% 4.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	16.4% 65.6μg	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	46% 41.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	12.7% 127mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	61.5% 0.55mg	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	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	90% 2.08mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	33.5% 1141mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	6.83% 253g	6.33% 234g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Sweet Potato vs Frozen Sweet Potato:

• Sweet Potato Baked in skin, flesh only has 2 times more Vitamin A, 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B7 and 1.6 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 3.3 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 300 kcal.

Comparing minerals per 300 calories for Baked Sweet Potato vs Frozen Sweet Potato:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 6.4 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.3 times more Manganese and 2.8 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, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweet Potato Baked in skin, flesh only has 2.1 times more Fiber and 1.3 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Sweet Potato Baked in skin, flesh only and Frozen Sweet Potato, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• 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 300 kcal.