Comparing Nutrients in 300 calories Cooked Sweet Potato, Boiled, Without Skin with Salt VS Baked Frozen Sweet Potato with Salt

Weight per 300 calories

• Cooked Sweet Potato, Boiled, Without Skin with Salt: 395g
• Baked Frozen Sweet Potato with Salt: 300g

Baked Frozen Sweet Potato with Salt has 1.3 times more energy per unit of mass than Cooked Sweet Potato, Boiled, Without Skin with Salt, which is average in comparison to other foods. Cooked Sweet Potato, Boiled, Without Skin with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.79% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	54% 70.2g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 5.64g	NA	g per day for Men 19-50 years
Fiber	26% 9.87g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	9.16% 5.13g	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	345% 3107μg	274% 2463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	33.6% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	15.6% 4.68μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	16.5% 66μg	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	30.3% 27.3mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	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	10.7% 107mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	61% 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	35.5% 2.84mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	86.7% 2mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	69.2% 1038mg	48.8% 732mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	8.55% 316g	5.98% 221g	3700g per day for Men 19-50 years

Cooked Sweet Potato, Boiled, Without Skin With Salt VS Baked Frozen Sweet Potato With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or Baked Frozen Sweet Potato with Salt?

Lets compare vitamin content per 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• While 300 kcal of Baked Frozen Sweet Potato with Salt contain 2.8 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 provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B7 per 300 calories.
• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• 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 300 calories.

Comparing minerals per 300 calories for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.8 times more Iron, 1.4 times more Sodium and 1.4 times more Water than Baked Frozen Sweet Potato with Salt.
• While 300 kcal of Baked Frozen Sweet Potato with Salt contain 1.5 times more Copper and 1.9 times more Manganese 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 contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 300 calories.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.8 times more Fiber than Baked Frozen Sweet Potato with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.