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Nutrients in 14 ounces of Sweet Potato

Raw Sweet Potato (Ipomoea batatas), also known as Sweetpotato.

Macros Ratio

Protein Fat Carbs
7%
1%
92%
14 oz ▼

Macro Nutrients

Sweet Potato
Energy341 kcal
11.8%
Raw Sweet Potato has 341.32798 kcal of Energy per 14 ounces, which is 11.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.2 g
0.2%
Raw Sweet Potato has 0.1984465 g of Fat per 14 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.071 g
0.22%
Raw Sweet Potato has 0.07144074 g of Saturated Fat per 14 ounces, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.004 g
0.25%
Raw Sweet Potato has 0.00396893 g of Omega 3 per 14 ounces, which is 0.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.052 g
0.3%
Raw Sweet Potato has 0.05159609 g of Omega 6 per 14 ounces, which is 0.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Sweet Potato 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
Carbohydrate80 g
61.4%
Raw Sweet Potato has 79.8548716 g of Carbohydrate per 14 ounces, which is 61.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars16.6 g
23%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Sweet Potato has 16.5901274 g of Sugars per 14 ounces, which is 23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.78 g
3.83%
≤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]
Raw Sweet Potato has 2.778251 g of Fructose per 14 ounces, which is 3.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose3.8 g
%
Raw Sweet Potato has 3.8101728 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose10 g
%
Raw Sweet Potato has 10.0017036 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12 g
31.3%
Raw Sweet Potato has 11.90679 g of Fiber per 14 ounces, which is 31.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.23 g
11%
Raw Sweet Potato has 6.2312201 g of Protein per 14 ounces, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sweet Potato
Vitamin A2814 μg
313%
RAE, retinol activity equivalents
Raw Sweet Potato has 2813.97137 μg of Vitamin A per 14 ounces, which is 313% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg
25.8%
Thiamine
Raw Sweet Potato has 0.30957654 mg of Vitamin B1 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg
18.6%
Riboflavin
Raw Sweet Potato has 0.24210473 mg of Vitamin B2 per 14 ounces, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg
14%
Niacin, nicotinic acid, niacinamide
Raw Sweet Potato has 2.21069401 mg of Vitamin B3 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.18 mg
63.5%
Pantothenic acid
Raw Sweet Potato has 3.175144 mg of Vitamin B5 per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg
64%
Pyridoxine
Raw Sweet Potato has 0.82950637 mg of Vitamin B6 per 14 ounces, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B76.95 μg
23%
Biotin
Raw Sweet Potato has 6.9456275 μg of Vitamin B7 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B943.7 μg
11%
Folates and Folic Acid
Raw Sweet Potato has 43.65823 μg of Vitamin B9 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Sweet Potato 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 C9.53 mg
10.6%
Ascorbic acid
Raw Sweet Potato has 9.525432 mg of Vitamin C per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Sweet Potato 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 E1.03 mg
6.88%
Tocopherols and Tocotrienols
Raw Sweet Potato has 1.0319218 mg of Vitamin E per 14 ounces, which is 6.88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.14 μg
5.95%
Phytomenadione or phylloquinone
Raw Sweet Potato has 7.144074 μg of Vitamin K per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Potato
Calcium119 mg
12%
Raw Sweet Potato has 119.0679 mg of Calcium per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.6 mg
66.6%
Raw Sweet Potato has 0.59930843 mg of Copper per 14 ounces, which is 66.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.42 mg
30.3%
Raw Sweet Potato has 2.4210473 mg of Iron per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium99 mg
23.6%
Raw Sweet Potato has 99.22325 mg of Magnesium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.02 mg
44.5%
Raw Sweet Potato has 1.02398394 mg of Manganese per 14 ounces, which is 44.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus187 mg
26.6%
Raw Sweet Potato has 186.53971 mg of Phosphorus per 14 ounces, which is 26.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1338 mg
39.3%
Raw Sweet Potato has 1337.52941 mg of Potassium per 14 ounces, which is 39.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.33%
Raw Sweet Potato has 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium218 mg
14.6%
Raw Sweet Potato has 218.29115 mg of Sodium per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.2 mg
11%
Raw Sweet Potato has 1.190679 mg of Zinc per 14 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water307 g
8.3%
Raw Sweet Potato has 306.7189104 g of Water per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Sweet Potato:
Minerals in 14 ounces of Raw Sweet Potato:
Macronutrients in 14 ounces of Raw Sweet Potato:



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