Comparing Nutrients in 5 ounces Cooked Sweet Potato, Boiled, Without Skin with Salt VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.38% 0.064g	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	25.5% 33g	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	6.7% 2.55g	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

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	124% 1116μg	129% 1164μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	7.37% 2.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	7.8% 31μg	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	14.3% 13mg	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

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	29% 0.26mg	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	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	15.7% 534mg	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	25% 373mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.82% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

• Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.4 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 3.7 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B7 per 5 oz.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

• Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.3 times more Iron than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 1.3 times more Calcium, 1.9 times more Copper, 2.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium and 1.5 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Magnesium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.4 times more Fiber than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 1.3 times more Energy and 1.3 times more Carbohydrate than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Protein per 5 oz.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.