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

Weight per 300 calories

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

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

Discover which food has more nutrients per 300 calories - Frozen Sweet Potato or Baked Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Frozen Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	2.3% 1.67g	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	% 7.6g	g per day for Men 19-50 years
Fiber	14% 5.3g	29% 11g	38g per day for Men 19-50 years
Protein	9.54% 5.34g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	180% 1619μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.5% 4.66μg	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.6μg	5% 20μg	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	46% 41.6mg	72.6% 65.3mg	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	NA	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	11.6% 116mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	59.6% 0.54mg	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	20.7% 1.66mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	72% 1.66mg	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	20% 141mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	33.5% 1141mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	1.25% 18.8mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	6.33% 234g	6.83% 253g	3700g per day for Men 19-50 years

Frozen Sweet Potato VS Baked Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Sweet Potato or Baked Sweet Potato?

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

• 300 calories of Frozen Sweet Potato have 3.3 times more Vitamin B9 than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 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.
• 300 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Frozen Sweet Potato, Unprepared as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Sweet Potato have 1.3 times more Manganese than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 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.
• Both Frozen Sweet Potato and Baked Sweet Potato contain similar levels of Calcium, Copper, Zinc and Water per 300 calories.
• Both Frozen Sweet Potato, Unprepared as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Sweet Potato Baked in skin, flesh only contain 2.1 times more Fiber and 1.3 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Baked Sweet Potato offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Frozen Sweet Potato, Unprepared as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.