Comparing Nutrients in 500 calories Baked Sweet Potato VS Boiled Sweet Potato no Skin

Weight per 500 calories

• Baked Sweet Potato: 556g
• Boiled Sweet Potato no Skin: 658g

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

Which food has more nutrients per 500 calories - Baked Sweet Potato or Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	89.7% 117g	130g per day for Men 19-50 years
Sugars	49.7% 36g	52% 37.8g	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	3.83% 2.78g	3.9% 2.83g	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	% 3.17g	% 3.55g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 9.4g	g per day for Men 19-50 years
Fiber	48.2% 18.3g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	20% 11g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	593% 5339μg	575% 5178μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.26mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	83.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44.4% 13.3μg	30.3% 9.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	9.87% 39.5μg	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	121% 109mg	94% 84.2mg	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	26.3% 3.94mg	41.2% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	21% 211mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	68.7% 0.62mg	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	48% 3.83mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	76% 1.75mg	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	43% 300mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	77.6% 2639mg	44.5% 1513mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	12% 178mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 421g	14.2% 527g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B7 and 1.3 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.6 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Vitamin A, Vitamin B9 and Vitamin K per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Calcium, Iron and Sodium per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweet Potato Baked in skin, flesh only has 1.2 times more Protein than Boiled Sweet Potato without Skin.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.