Comparing Nutrients in 5 ounces Baked Frozen Sweet Potato VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Baked Frozen Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.9% 142kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	28.5% 37g	130g per day for Men 19-50 years
Sugars	18% 13g	1.35% 0.98g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	164% 1478μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.37% 2.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	NA	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	9.57% 0.77mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	NA	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	8.9% 62.4mg	NA	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	NA	11mg per day for Men 19-50 years
Water	2.82% 104g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Frozen Roasted Potatoes with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Frozen Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Baked Frozen Sweet Potato have 5.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Baked Frozen Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Baked Frozen Sweet Potato have 2.3 times more Calcium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 37.3 times more Sodium than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Frozen Roasted Potatoes with Salt contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Frozen Sweet Potato have 13.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Energy, 1.4 times more Fiber and 1.3 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.