Comparing Nutrients in 300 calories Sweet Potato VS Frozen Sweet Potato

Weight per 300 calories

• Sweet Potato: 349g
• Frozen Sweet Potato: 313g

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 Frozen Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Sweet Potato	Frozen 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	0.58% 0.56g	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	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	20% 14.6g	NA	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	14% 5.3g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	275% 2473μg	180% 1619μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	15.5% 4.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	16.4% 65.6μg	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% 41.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	10.5% 105mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	61.5% 0.55mg	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	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	90% 2.08mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	33.5% 1141mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	7.3% 270g	6.33% 234g	3700g per day for Men 19-50 years

Sweet Potato VS Frozen Sweet Potato Nutrients Per 300 Kcal

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

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

• 300 calories of Sweet Potato have 1.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B7 than Frozen Sweet Potato.
• While 300 kcal of Frozen Sweet Potato, Unprepared contain 1.7 times more Vitamin B9 and 5 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Sweet Potato have 1.3 times more Iron, 1.3 times more Magnesium and 10.2 times more Sodium than Frozen Sweet Potato.
• While 300 kcal of Frozen Sweet Potato, Unprepared contain 2.3 times more Manganese than Raw Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato contain similar levels of Calcium, Copper, Phosphorus, Potassium, Zinc and Water per 300 calories.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato have 2 times more Fiber than Frozen Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.