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

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.53% 0.089g	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	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	17.7% 13g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.12% 4g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	181% 1629μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	10.3% 3.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	11% 43.7μg	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	43.2% 39mg	20% 18mg	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	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	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	40.4% 0.36mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	57.4% 1.3mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.07% 150g	3.95% 146g	3700g per day for Men 19-50 years

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

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B7 and 2.2 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 3.7 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Vitamin A per 7 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.3 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Baked Frozen Sweet Potato with Salt.
• While Baked Frozen Sweet Potato with Salt contains 1.3 times more Manganese and 3 times more Selenium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Calcium, Copper, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.8 times more Fiber than Baked Frozen Sweet Potato with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.