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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Sweet Potato no Skin	Potato Skin	Recommended Dietary Allowance
Energy	5.2% 151kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	27% 35g	19% 24.7g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Potato Skin	Recommended Dietary Allowance
Vitamin A	174% 1562μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	8.43% 33.7μg	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	28.2% 25.4mg	25% 22.6mg	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	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Potato Skin	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	93% 0.84mg	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	18% 1.43mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	52% 1.2mg	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	9.07% 63.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	24% 820mg	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	3.57% 53.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sweet Potato no Skin versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Sweet Potato no Skin have more Vitamin A, 2.7 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled Sweet Potato without Skin as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Potato Skin contain 4.5 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.8 times more Potassium and 1.8 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Potato Skin contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Sweet Potato without Skin as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sweet Potato no Skin have 1.3 times more Energy and 1.4 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Potato Skin offer comparable quantities of Fiber per seven ounces.
• Both Boiled Sweet Potato without Skin as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.