Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Baked Red Potatoes	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	31.6% 41g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	17.7% 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	1.2% 0.87g	1.37% 0.99g	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	% 1.1g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 4.52g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	2.98% 12μg	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	27.8% 25mg	43.2% 39mg	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	1.06% 0.16mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	35.5% 0.32mg	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	17.4% 1.4mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	43% 0.99mg	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	20.4% 143mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.07% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Baked Red Potatoes have 4.5 times more Vitamin B9 and 1.2 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 961 times more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin C and 8.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Baked Red Potatoes have 1.3 times more Phosphorus and 1.3 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 4.2 times more Calcium, 2.9 times more Manganese and 20.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Copper, Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 4.5 times more Sugars and 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Baked Whole Red Potatoes as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.