Comparing Nutrients in 5 ounces Sweet Potato VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	4.2% 122kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.35% 0.06g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	18% 13g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	112% 1005μg	164% 1478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.27% 2.5μg	7.37% 2.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	11% 0.86mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	9.5% 66.6mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	15.7% 534mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.96% 110g	2.82% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Baked Frozen Sweet Potato per 5 oz

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

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

• 5 ounces of Sweet Potato have 1.4 times more Vitamin B5 than Baked Frozen Sweet Potato.
• While 5 oz of Baked Frozen Sweet Potato no Salt contain 1.5 times more Vitamin A, 2 times more Vitamin B9, 3.8 times more Vitamin C, 3 times more Vitamin E and 1.4 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Baked Frozen Sweet Potato provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B7 per five ounces.
• 5 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Potato vs Baked Frozen Sweet Potato:

• 5 ounces of Sweet Potato have 6.9 times more Sodium than Baked Frozen Sweet Potato.
• While 5 oz of Baked Frozen Sweet Potato no Salt contain 2.6 times more Manganese than Raw Sweet Potato.
• Both Sweet Potato and Baked Frozen Sweet Potato contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per five ounces.
• Both Raw Sweet Potato as well as Baked Frozen Sweet Potato no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Potato have 1.7 times more Fiber than Baked Frozen Sweet Potato.
• While 5 oz of Baked Frozen Sweet Potato no Salt contain 2.2 times more Sugars than Raw Sweet Potato.
• Both Sweet Potato and Baked Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Raw Sweet Potato as well as Baked Frozen Sweet Potato no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.