Comparing Nutrients in 7 ounces Baked Sweet Potato VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Baked Sweet Potato	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	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	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.37% 0.064g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	17.7% 13g	4.65% 3.37g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.12% 4g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	47.4% 0.43mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	14% 0.32mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Baked Potato Flesh with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Sweet Potato vs Baked Potato Flesh with Salt:

• 7 ounces of Baked Sweet Potato have more Vitamin A, 5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.5 times more Vitamin C and 17.8 times more Vitamin E than Baked Potato Flesh with Salt.
• While 7 oz of Baked Potatoes Flesh with Salt contain 1.5 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Baked Potato Flesh with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 7 ounces of Baked Potato Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Sweet Potato Baked in skin, flesh only as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Sweet Potato vs Baked Potato Flesh with Salt:

• 7 ounces of Baked Sweet Potato have 7.6 times more Calcium, 2 times more Iron, 3.1 times more Manganese and 1.2 times more Potassium than Baked Potato Flesh with Salt.
• While 7 oz of Baked Potatoes Flesh with Salt contain 1.3 times more Copper and 6.7 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Baked Potato Flesh with Salt contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Baked Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Sweet Potato Baked in skin, flesh only as well as Baked Potatoes Flesh with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Sweet Potato have 3.8 times more Sugars and 2.2 times more Fiber than Baked Potato Flesh with Salt.
• Both Baked Sweet Potato and Baked Potato Flesh with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.