Comparing Nutrients in 500 calories Sweet Potato VS Frozen Sweet Potato

Weight per 500 calories

• Sweet Potato: 581g
• Frozen Sweet Potato: 521g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	89% 116g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	5.6% 4.07g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.4g	23.3% 8.85g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	458% 4122μg	300% 2698μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	26% 7.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	27.3% 109μg	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	77% 69.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	17.4% 174mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	102% 0.92mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	151% 3.46mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	12% 449g	10.5% 390g	3700g per day for Men 19-50 years

Sweet Potato VS Frozen Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweet Potato or Frozen Sweet Potato?

Lets compare vitamin content per 500 calories of Sweet Potato vs Frozen Sweet Potato:

• 500 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 500 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 500 calories.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweet Potato vs Frozen Sweet Potato:

• 500 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 500 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 500 calories.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.