Comparing Nutrients in 7 ounces Baked Sweet Potato VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	6.16% 179kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.71% 0.12g	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	27% 35g	130g per day for Men 19-50 years
Sugars	17.7% 13g	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 2.84g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.12% 4g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	212% 1907μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	9.13% 2.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	20.7% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	23% 0.53mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.2 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B7 and 1.5 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Boiled Sweet Potato without Skin.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Iron and Water per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Fiber and 1.5 times more Protein than Boiled Sweet Potato without Skin.
• Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.