Nutrients in 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Sweet potato, cooked, baked in skin, flesh, with salt, also known as Sweetpotato.

Macros Ratio

Protein Fat Carbs

90%

14 oz ▼

Macro Nutrients

Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Energy357 kcal

12.3%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 357.2037 kcal of Energy per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.6 g

0.61%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.5953395 g of Fat per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.64%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.20638436 g of Saturated Fat per 14 ounces, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.02381358 g of Omega 3 per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.36 g

2.1%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.3572037 g of Omega 6 per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate82 g

63%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 82.156851 g of Carbohydrate per 14 ounces, which is 63% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars25.7 g

35.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 25.7186664 g of Sugars per 14 ounces, which is 35.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2 g

2.74%

≤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]

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.984465 g of Fructose per 14 ounces, which is 2.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.26 g

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.2622901 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose9.05 g

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 9.0491604 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13 g

34.5%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 13.097469 g of Fiber per 14 ounces, which is 34.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.98 g

14.2%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 7.9775493 g of Protein per 14 ounces, which is 14.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Vitamin A3814 μg

424%

RAE, retinol activity equivalents

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 3814.14173 μg of Vitamin A per 14 ounces, which is 424% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35.4%

Thiamine

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.42467551 mg of Vitamin B1 per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.42 mg

32.4%

Riboflavin

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.42070658 mg of Vitamin B2 per 14 ounces, which is 32.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.9 mg

37%

Niacin, nicotinic acid, niacinamide

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 5.9137057 mg of Vitamin B3 per 14 ounces, which is 37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.5 mg

70%

Pantothenic acid

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 3.50853412 mg of Vitamin B5 per 14 ounces, which is 70% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.14 mg

87.3%

Pyridoxine

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.13511398 mg of Vitamin B6 per 14 ounces, which is 87.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B79.53 μg

31.8%

Biotin

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 9.525432 μg of Vitamin B7 per 14 ounces, which is 31.8% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B924 μg

5.95%

Folates and Folic Acid

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C77.8 mg

86.4%

Ascorbic acid

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 77.791028 mg of Vitamin C per 14 ounces, which is 86.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.8 mg

18.8%

Tocopherols and Tocotrienols

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.8179403 mg of Vitamin E per 14 ounces, which is 18.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.13 μg

7.6%

Phytomenadione or phylloquinone

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 9.128539 μg of Vitamin K per 14 ounces, which is 7.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Calcium151 mg

15%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 150.81934 mg of Calcium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.63899773 mg of Copper per 14 ounces, which is 71% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.74 mg

34.2%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.7385617 mg of Iron per 14 ounces, which is 34.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 107.16111 mg of Magnesium per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.97 mg

85.8%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.97255821 mg of Manganese per 14 ounces, which is 85.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus214 mg

30.6%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 214.32222 mg of Phosphorus per 14 ounces, which is 30.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1885 mg

55.4%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1885.24175 mg of Potassium per 14 ounces, which is 55.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium976 mg

65%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 976.35678 mg of Sodium per 14 ounces, which is 65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.27 mg

11.5%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 1.2700576 mg of Zinc per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water301 g

8.13%

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 300.844894 g of Water per 14 ounces, which is 8.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has outstanding amounts of Vitamin A, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B7.
It also has a good amount of Vitamin E and Vitamin K.
This vegetable has some Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Potassium and Sodium.
It also has a good amount of Calcium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Fructose.
While 14 ounces of product has trace amounts of Omega 3 and Omega 6, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Cooked Sweet Potato, Baked In Skin, Flesh with Salt with:

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Food Info

Nutrients in 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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