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Comparing Nutrients in 100 grams Baked Sweet PotatoVSBoiled Sweet Potato no Skin

Macros Ratio

Protein Fat Carbs

Baked Sweet Potato
9%
1%
90%
Boiled Sweet Potato no Skin
7%
2%
91%
100 g ▼

Macro Nutrients

Baked Sweet PotatovsBoiled Sweet Potato no Skin
3.1%
Energy
2.62%
90 kcalvs76 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.15%
Fat
0.14%
0.15 gvs0.14 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
3.6%
Protein
2.45%
2 gvs1.37 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
16%
Carbohydrate
13.6%
20.7 gvs17.7 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
8.94%
Sugars
7.9%
6.5 gvs5.74 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
8.7%
Fiber
6.58%
3.3 gvs2.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.16%
Saturated Fat
0.097%
0.052 gvs0.031 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.38%
Omega 3
0%
0.006 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.53%
Omega 6
0.36%
0.09 gvs0.061 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.05%
Water
2.17%
75.8 gvs80 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Baked Sweet PotatovsBoiled Sweet Potato no Skin
107%
Vitamin A
87.4%
961 μgvs787 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
8.9%
Thiamine
4.67%
0.11 mgvs0.056 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
8.15%
Vitamin B2
3.6%
0.11 mgvs0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
9.3%
Vitamin B3
3.36%
1.5 mgvs0.54 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
22%
Vitamin B6
12.7%
0.29 mgvs0.17 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
21.8%
Vitamin C
14.2%
19.6 mgvs13 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
4.73%
Vitamin E
6.27%
0.71 mgvs0.94 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.9%
Vitamin K
1.75%
2.3 μgvs2.1 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
1.5%
Folate
1.5%
6 μgvs6 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Baked Sweet PotatovsBoiled Sweet Potato no Skin
3.8%
Calcium
2.7%
38 mgvs27 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
18%
Copper
10.4%
0.16 mgvs0.094 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
8.63%
Iron
9%
0.69 mgvs0.72 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
6.43%
Magnesium
4.3%
27 mgvs18 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
21.6%
Manganese
11.6%
0.5 mgvs0.27 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
7.7%
Phosphorus
4.57%
54 mgvs32 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
14%
Potassium
6.76%
475 mgvs230 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
0.36%
Selenium
0.36%
0.2 μgvs0.2 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
2.4%
Sodium
1.8%
36 mgvs27 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
2.9%
Zinc
1.8%
0.32 mgvs0.2 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Sweet Potato vs Boiled Sweet Potato no Skin:
Sweet Potato Baked in skin, flesh only has 1.2 times more Vitamin A, 1.9 times more Thiamine, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Sweet Potato without Skin. While Boiled Sweet Potato without Skin contains 1.3 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 K and Folate per 100 g.

Comparing minerals per 100 grams for Baked Sweet Potato vs Boiled Sweet Potato no Skin:
Sweet Potato Baked in skin, flesh only has 1.4 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Boiled Sweet Potato without Skin. Both Sweet Potato Baked in skin, flesh only and Boiled Sweet Potato without Skin have similar amounts of Iron per 100 g.Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:
Sweet Potato Baked in skin, flesh only has 1.5 times more Protein and 1.3 times more Fiber 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 Water per 100 g.Both Sweet Potato Baked in skin, flesh only as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat and Omega 6 in 100 g.




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