Comparing Nutrients in 5 ounces Baked Sweet Potato VS Salted Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Baked Sweet Potato	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	4.4% 128kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	23% 30g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	2.3% 1.67g	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	0.98% 0.71g	0.66% 0.48g	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	% 0.81g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 3.23g	% 0.57g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	9.92% 39.7μg	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	31% 27.8mg	15% 13.6mg	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	6.7% 1mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	18.6% 0.17mg	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	12.2% 0.98mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	13.5% 0.31mg	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	11% 76.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Salted Baked Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Sweet Potato versus 5 oz of Salted Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Sweet Potato vs Salted Baked Potatoes:

• 5 ounces of Baked Sweet Potato have 961 times more Vitamin A, 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B5, 2 times more Vitamin C and 17.8 times more Vitamin E than Salted Baked Potatoes.
• While 5 oz of Whole Baked Potatoes with Salt contain 4.7 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Salted Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 5 ounces of Salted Baked Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Sweet Potato Baked in skin, flesh only as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Sweet Potato vs Salted Baked Potatoes:

• 5 ounces of Baked Sweet Potato have 2.5 times more Calcium, 1.4 times more Copper, 2.3 times more Manganese and 3.6 times more Sodium than Salted Baked Potatoes.
• While 5 oz of Whole Baked Potatoes with Salt contain 1.6 times more Iron and 1.3 times more Phosphorus than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Salted Baked Potatoes contain similar levels of Magnesium, Potassium, Zinc and Water per five ounces.
• 5 ounces of Salted Baked Potatoes lack sufficient amounts of Calcium
• Both Sweet Potato Baked in skin, flesh only as well as Whole Baked Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Sweet Potato have 5.5 times more Sugars and 1.5 times more Fiber than Salted Baked Potatoes.
• Both Baked Sweet Potato and Salted Baked Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.