Comparing Nutrients in 100 calories Baked Sweet Potato VS Boiled Sweet Potato no Skin

Weight per 100 calories

• Baked Sweet Potato: 111g
• Boiled Sweet Potato no Skin: 132g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Sweet Potato or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	18% 23.3g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	10.4% 7.55g	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	0.77% 0.56g	0.78% 0.57g	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	% 0.63g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 2.53g	% 1.9g	g per day for Men 19-50 years
Fiber	9.65% 3.67g	8.66% 3.3g	38g per day for Men 19-50 years
Protein	4% 2.23g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	119% 1068μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.06% 0.12mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.9% 2.67μg	6.05% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.67% 6.67μg	1.97% 7.9μg	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	24% 21.8mg	18.7% 17mg	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	5.26% 0.79mg	8.25% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	2.3% 2.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	4.22% 42.2mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.7% 0.12mg	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	9.6% 0.77mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.64% 23.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	15.2% 0.35mg	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	8.57% 60mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	8.9% 303mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	0.48% 0.26μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.37% 35.5mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.85% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B7 and 1.3 times more Vitamin C than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.6 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 A, Vitamin B9 and Vitamin K per 100 kcal.
• 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 100 kcal.

Comparing minerals per 100 calories for Baked Sweet Potato vs Boiled Sweet Potato no Skin:

• Sweet Potato Baked in skin, flesh only has 1.4 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Water 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 Calcium, Iron and Sodium per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sweet Potato Baked in skin, flesh only has 1.2 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, Sugars and Fiber per 100 kcal.
• 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 100 kcal.