Comparing Nutrients in 300 calories Sweet Potato VS Baked Potato Flesh

Weight per 300 calories

• Sweet Potato: 349g
• Baked Potato Flesh: 323g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sweet Potato	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	7.56% 5.5g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	275% 2473μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	74.7% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	7.26% 29μg	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	9.3% 8.37mg	46% 41.3mg	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	6.05% 0.91mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	77% 0.69mg	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	26.6% 2.13mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	22.6% 0.52mg	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	23.4% 164mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	7.3% 270g	6.58% 243g	3700g per day for Men 19-50 years

Sweet Potato VS Baked Potato Flesh Nutrients Per 300 Kcal

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

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

• 300 calories of Sweet Potato have more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 7 times more Vitamin E than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 2.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.9 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Baked Potato Flesh provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Sweet Potato as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Sweet Potato have 6.5 times more Calcium, 1.9 times more Iron, 1.7 times more Manganese and 11.9 times more Sodium than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Copper than Raw Sweet Potato.
• Both Sweet Potato and Baked Potato Flesh contain similar levels of Magnesium, Phosphorus, Potassium, Zinc and Water per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Sweet Potato as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato have 2.7 times more Sugars and 2.2 times more Fiber than Baked Potato Flesh.
• Both Sweet Potato and Baked Potato Flesh offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Sweet Potato as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.