Comparing Nutrients in 100 grams 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	2.97% 86kcal	3.3% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	15.5% 20g	17% 22.2g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	NA	g per day for Men 19-50 years
Sucrose	% 2.52g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	57.6% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	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	2.67% 2.4mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	3% 30mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	7.63% 0.61mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	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	6.7% 47mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Frozen Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Sweet Potato versus 100 g of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Sweet Potato have 1.4 times more Vitamin A and 1.6 times more Vitamin B5 than Frozen Sweet Potato.
• While 100 g 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 100 grams.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sweet Potato have 9.2 times more Sodium than Frozen Sweet Potato.
• While 100 g 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 100 grams.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 grams.
• Both Raw Sweet Potato as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.