Comparing Nutrients in 300 calories Sweet Potato VS Baked Sweet Potato

Weight per 300 calories

• Sweet Potato: 349g
• Baked Sweet Potato: 333g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	54% 70g	53% 69g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 8.8g	% 7.6g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	29% 11g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	275% 2473μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	10.5% 105mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	7.3% 270g	6.83% 253g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1.9 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B7, 7.8 times more Vitamin C and 2.6 times more Vitamin E than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B5 and Vitamin K per 300 kcal.
• Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Sweet Potato has 3.1 times more Selenium and 1.6 times more Sodium than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.8 times more Manganese and 1.3 times more Potassium than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Potato has 1.5 times more Fructose than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.5 times more Sugars than Raw Sweet Potato.
• Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.