Comparing Nutrients in 100 grams Baked Sweet Potato VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	3.1% 90kcal	3.3% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	17% 22.2g	130g per day for Men 19-50 years
Sugars	8.94% 6.5g	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	0.69% 0.5g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 2.28g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	3.6% 2g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	107% 961μg	57.6% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8% 2.4μg	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	5.25% 21μg	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	21.8% 19.6mg	14.8% 13.3mg	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	4.73% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	19.7% 0.18mg	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	8.63% 0.69mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	29% 0.67mg	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	7.7% 54mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	2.02% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Sweet Potato vs Frozen Sweet Potato:

• Sweet Potato Baked in skin, flesh only has 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B7 and 1.5 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 3.5 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Sweet Potato vs Frozen Sweet Potato:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Potassium and 6 times more Sodium than Frozen Sweet Potato, Unprepared.
• While Frozen Sweet Potato, Unprepared contains 1.3 times more Manganese and 3 times more Selenium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Frozen Sweet Potato, Unprepared have similar amounts of Calcium, Copper, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweet Potato Baked in skin, flesh only has 1.9 times more Fiber than Frozen Sweet Potato, Unprepared.
• Both Sweet Potato Baked in skin, flesh only and Frozen Sweet Potato, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.