Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Boiled Sweet Potato no Skin	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	3.7% 108kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	124% 1116μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	7.44% 29.8μg	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	20% 18mg	21% 19mg	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	28% 0.25mg	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	12.8% 1.02mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	41% 0.94mg	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	6.48% 45.4mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Frozen Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin versus 5 oz of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sweet Potato no Skin vs Frozen Sweet Potato:

• 5 ounces of Boiled Sweet Potato no Skin have 1.5 times more Vitamin A than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 3.5 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Frozen Sweet Potato provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin C per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Boiled Sweet Potato without Skin as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Frozen Sweet Potato:

• 5 ounces of Boiled Sweet Potato no Skin have 1.4 times more Iron than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 1.4 times more Calcium, 1.9 times more Copper, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Frozen Sweet Potato contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Sweet Potato without Skin as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sweet Potato no Skin have 1.5 times more Fiber than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Frozen Sweet Potato offer comparable quantities of Protein per five ounces.
• Both Boiled Sweet Potato without Skin as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.