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

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.2% 122kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	112% 1005μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.27% 2.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	11% 0.86mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	NA	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	9.5% 66.6mg	NA	700mg per day for Men 19-50 years
Potassium	14% 478mg	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	5.2% 78mg	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	2.96% 110g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Sweet Potato have 1.4 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 Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Sweet Potato have 2 times more Calcium and 1.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 5.4 times more Sodium than Raw Sweet Potato.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Potato have 6.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.