Comparing Nutrients in 300 calories Sweet Potato VS Boiled Sweet Potato no Skin

Weight per 300 calories

• Sweet Potato: 349g
• Boiled Sweet Potato no Skin: 395g

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 Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	54% 70g	130g per day for Men 19-50 years
Sugars	20% 14.6g	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 8.8g	% 5.64g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	26% 9.87g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	275% 2473μg	345% 3107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	18% 5.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	5.92% 23.7μg	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	56% 50.5mg	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	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	10.5% 105mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	41.2% 0.37mg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	45.7% 1.05mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	26.7% 908mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	7.18% 0.79mg	11mg per day for Men 19-50 years
Water	7.3% 270g	8.55% 316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet Potato vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato has 1.2 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Vitamin A, 6 times more Vitamin C, 4.1 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B7 per 300 kcal.
• Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Potato vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato has 1.4 times more Copper, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium, 1.8 times more Sodium and 1.3 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Iron than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Calcium, Manganese and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Potato has 1.4 times more Fructose than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.6 times more Sugars than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.