Comparing Nutrients in 100 grams Baked Red Potatoes VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Baked Red Potatoes	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	3% 87kcal	2.62% 76kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	7.9% 5.74g	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	0.61% 0.44g	0.59% 0.43g	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	% 0.55g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 1.43g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	87.4% 787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.38μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	1.5% 6μg	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	14% 12.6mg	14.2% 13mg	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	0.53% 0.08mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	10.4% 0.094mg	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	8.75% 0.7mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	11.6% 0.27mg	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	10.3% 72mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.17% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Boiled Sweet Potato no Skin:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1, 3 times more Vitamin B3, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 787 times more Vitamin A, 1.7 times more Vitamin B5 and 11.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Sweet Potato without Skin have similar amounts of Vitamin B2 and Vitamin C per 100 g.
• Both Baked Whole Red Potatoes as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Boiled Sweet Potato no Skin:

• Baked Whole Red Potatoes have 1.9 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 2.4 times more Potassium and 2 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 3 times more Calcium, 1.5 times more Manganese and 2.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Sweet Potato without Skin have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 1.7 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 4 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Sweet Potato without Skin have similar amounts of Energy and Carbohydrate per 100 g.
• Both Baked Whole Red Potatoes as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.