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

Weight per 300 calories

• Boiled Sweet Potato no Skin: 395g
• Baked White Potatoes: 326g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Sweet Potato no Skin	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	53% 68.7g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	6.9% 5g	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	2.34% 1.7g	1.6% 1.17g	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	% 2.13g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 5.64g	% 1.3g	g per day for Men 19-50 years
Fiber	26% 9.87g	18% 6.85g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	345% 3107μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	31% 124μg	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	56% 50.5mg	45.7% 41mg	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	24.7% 3.7mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	46% 0.41mg	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	35.5% 2.84mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	26.8% 0.62mg	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	18% 126mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	8.55% 316g	6.65% 246g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 952.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.2 times more Vitamin C and 28.4 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B3 and 5.2 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin K per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Sweet Potato without Skin has 3.3 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese, 4.7 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Baked Whole White Potatoes have similar amounts of Copper and Magnesium per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Sweet Potato without Skin has 4.5 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 1.3 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.