Comparing Nutrients in 7 ounces Baked Sweet Potato VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Baked Sweet Potato	Baked Frozen Sweet Potato	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% 0.05g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.49% 0.083g	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	25% 18g	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

	Baked Sweet Potato	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	212% 1907μg	230% 2070μg	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	18.4% 2.95mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Baked Frozen Sweet Potato	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	4.76% 71.4mg	1.06% 16mg	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	4.06% 150g	3.95% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Baked Frozen Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Sweet Potato vs Baked Frozen Sweet Potato:

• 7 ounces of Baked Sweet Potato have 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.
• While 7 oz of Baked Frozen Sweet Potato no Salt contain 3.7 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Baked Frozen Sweet Potato provide similar amounts of Vitamin A and Vitamin E per seven ounces.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Sweet Potato Baked in skin, flesh only as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Sweet Potato vs Baked Frozen Sweet Potato:

• 7 ounces of Baked Sweet Potato have 1.3 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium and 4.5 times more Sodium than Baked Frozen Sweet Potato.
• While 7 oz of Baked Frozen Sweet Potato no Salt contain 1.3 times more Manganese than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Baked Frozen Sweet Potato contain similar levels of Calcium, Copper and Zinc per seven ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Frozen Sweet Potato no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Sweet Potato have 1.8 times more Fiber than Baked Frozen Sweet Potato.
• While 7 oz of Baked Frozen Sweet Potato no Salt contain 1.4 times more Sugars than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Baked Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Frozen Sweet Potato no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.