Comparing Nutrients in 500 calories Sweet Potato VS Baked Red Potatoes

Weight per 500 calories

• Sweet Potato: 581g
• Baked Red Potatoes: 575g

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

Which food has more nutrients per 500 calories - Sweet Potato or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sweet Potato	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	86.6% 113g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	11.3% 8.2g	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	5.6% 4.07g	3.5% 2.53g	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	% 5.6g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 14.7g	% 2.6g	g per day for Men 19-50 years
Fiber	46% 17.4g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	458% 4122μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	38.8% 155μg	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	15.5% 14mg	80.5% 72.4mg	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	10% 1.5mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17.4% 174mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	111% 1mg	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	44.3% 3.55mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	43.2% 0.99mg	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	39% 273mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	NA	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	12% 449g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet Potato vs Baked Red Potatoes:

• Raw Sweet Potato has 717.2 times more Vitamin A, 1.2 times more Vitamin B2, 2.4 times more Vitamin B5 and 3.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Vitamin B3, 2.4 times more Vitamin B9, 5.2 times more Vitamin C and 1.5 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Raw Sweet Potato as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Potato vs Baked Red Potatoes:

• Raw Sweet Potato has 3.4 times more Calcium, 1.5 times more Manganese and 4.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Baked Whole Red Potatoes have similar amounts of Copper, Iron, Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sweet Potato has 3 times more Sugars, 1.6 times more Fructose and 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 14.8 times more Omega 3 and 1.4 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Sweet Potato as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.