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

Weight per 500 calories

• Boiled Sweet Potato no Skin: 658g
• Baked White Potatoes: 544g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Sweet Potato no Skin	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	88% 115g	130g per day for Men 19-50 years
Sugars	52% 37.8g	11.5% 8.3g	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	3.9% 2.83g	2.7% 1.96g	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	% 3.55g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 2.17g	g per day for Men 19-50 years
Fiber	43.3% 16.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	16% 9g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	575% 5178μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	51.6% 207μg	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	94% 84.2mg	76% 68.5mg	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	41.2% 6.2mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17.8% 178mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	76.7% 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	59.2% 4.74mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	44.7% 1.03mg	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	30% 211mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	14.2% 527g	11% 410g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 952.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.2 times more Vitamin C and 28.4 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B3 and 5.2 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin K per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Sweet Potato without Skin has 3.3 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese, 4.7 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Baked Whole White Potatoes have similar amounts of Copper and Magnesium per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Sweet Potato without Skin has 4.5 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 1.3 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.