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

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	40% 52g	130g per day for Men 19-50 years
Sugars	17.7% 13g	1.9% 1.37g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.12% 4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	43.2% 39mg	3.75% 3.37mg	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	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	17% 1.37mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	NA	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	15.3% 107mg	NA	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	NA	11mg per day for Men 19-50 years
Water	4.07% 150g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 11.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.5 times more Calcium and 1.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 9.4 times more Sugars and 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Energy and 1.3 times more Carbohydrate than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.