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

Weight per 300 calories

• Baked Frozen Sweet Potato: 300g
• Baked Red Potatoes: 345g

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

Which food has more nutrients per 300 calories - Baked Frozen Sweet Potato or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Frozen Sweet Potato	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	52% 67.6g	130g per day for Men 19-50 years
Sugars	38% 27.5g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	348% 3129μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.68μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.5% 66μg	23.3% 93μg	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	30.3% 27.3mg	48.3% 43.4mg	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	15.4% 2.3mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	66.7% 0.6mg	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	20.3% 1.62mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	86.7% 2mg	26% 0.6mg	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	19% 132mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	5.98% 221g	7.15% 264g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato no Salt has 907.4 times more Vitamin A, 1.4 times more Vitamin B5 and 8.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 3.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.6 times more Vitamin C and 1.3 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Baked Frozen Sweet Potato no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Baked Frozen Sweet Potato no Salt has 3.4 times more Calcium and 3.3 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Baked Whole Red Potatoes have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Frozen Sweet Potato no Salt has 5.6 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Omega 3 and 1.5 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Baked Frozen Sweet Potato no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.