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

Weight per 300 calories

• Frozen Sweet Potato Puffs: 186g
• Baked Red Potatoes: 345g

Frozen Sweet Potato Puffs have 1.9 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Sweet Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.88% 6.67g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	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	44% 57.2g	52% 67.6g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	9.3% 3.54g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	4.53% 2.53g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10.6% 106mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	NA	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	9.3% 0.75mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	NA	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	31% 466mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	NA	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	3.17% 117g	7.15% 264g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes contain 10.6 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• Frozen Sweet Potato Puffs, Unprepared have 3.4 times more Calcium and 11.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.2 times more Iron, 4.1 times more Potassium and 2.3 times more Water than Frozen Sweet Potato Puffs, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Sweet Potato Puffs, Unprepared have 12.9 times more Fat and 2.9 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Fiber and 3.1 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.