Comparing Nutrients in 7 ounces Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	34% 44g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	156% 1407μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	10.4% 41.7μg	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	5.3% 4.76mg	29.3% 26.4mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	39% 0.35mg	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	15% 1.2mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	13.3% 93mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4% 149g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sweet Potato have 1.4 times more Vitamin A and 1.6 times more Vitamin B5 than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 1.9 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B7 per seven ounces.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sweet Potato have 9.2 times more Sodium than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 2.6 times more Manganese than Raw Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato have 1.8 times more Fiber than Frozen Sweet Potato.
• Both Sweet Potato and Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Potato VS Frozen Sweet Potato

What are the health benefits of Sweet Potato compared to Frozen Sweet Potato?

Sweet potatoes are a nutritious and versatile vegetable that are high in fiber, vitamins, and minerals. They are a great source of vitamin A, vitamin C, and potassium. Fresh sweet potatoes are also lower in sodium compared to frozen sweet potatoes, which may be processed with added salt. Additionally, fresh sweet potatoes may have a better texture and flavor compared to frozen ones. Overall, choosing fresh sweet potatoes over frozen ones can provide more health benefits and better taste.

Can I lose weight easier by eating more Sweet Potato or Frozen Sweet Potato?

Both fresh sweet potatoes and frozen sweet potatoes can be part of a healthy weight loss diet. Sweet potatoes are a nutritious and filling food option due to their high fiber content, which can help you feel full and satisfied. However, it's important to consider how you prepare them. Opt for baking, boiling, or steaming sweet potatoes instead of frying them to keep the calorie count lower. Additionally, pay attention to portion sizes and include a variety of other nutrient-dense foods in your diet for overall weight loss success.

Should I eat more Sweet Potato or more Frozen Sweet Potato to gain more muscles while training consistently?

Both fresh sweet potatoes and frozen sweet potatoes can be nutritious options for gaining muscle while training consistently. Fresh sweet potatoes may have slightly more nutrients due to minimal processing, but frozen sweet potatoes can be just as nutritious and convenient. It is important to focus on overall balanced nutrition, including adequate protein intake, to support muscle growth. Incorporating a variety of whole plant foods, such as sweet potatoes, along with protein sources like legumes, tofu, tempeh, and nuts, can help you meet your muscle-building goals.

What is the environmental impact of producing Sweet Potato compared to Frozen Sweet Potato?

Producing fresh sweet potatoes generally has a lower environmental impact compared to producing frozen sweet potatoes. This is because frozen sweet potatoes require additional processing and packaging, which can contribute to higher energy consumption and greenhouse gas emissions. Choosing fresh sweet potatoes over frozen can help reduce the overall environmental footprint of your food choices.