Nutrients in 300 calories of Boiled Sweet Potato no Skin

Boiled Sweet Potato without Skin, also known as Sweetpotato.

Weight per 300 Calories

Boiled Sweet Potato no Skin

395g

Boiled Sweet Potato without Skin has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skin

Energy300 kcal

10.3%

Boiled Sweet Potato without Skin has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.55 g

0.57%

Boiled Sweet Potato without Skin has 0.55263157894737 g of Fat per 300 calories, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Boiled Sweet Potato without Skin has 0.12236842105263 g of Saturated Fat per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Boiled Sweet Potato without Skin has 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.24 g

1.4%

Boiled Sweet Potato without Skin has 0.24078947368421 g of Omega 6 per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Sweet Potato without Skin has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate70 g

54%

Boiled Sweet Potato without Skin has 69.947368421053 g of Carbohydrate per 300 calories, which is 54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22.7 g

31.3%

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

Boiled Sweet Potato without Skin has 22.657894736842 g of Sugars per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.7 g

2.34%

≤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]

Boiled Sweet Potato without Skin has 1.6973684210526 g of Fructose per 300 calories, which is 2.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.13 g

Boiled Sweet Potato without Skin has 2.1315789473684 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.64 g

Boiled Sweet Potato without Skin has 5.6447368421053 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.87 g

26%

Boiled Sweet Potato without Skin has 9.8684210526316 g of Fiber per 300 calories, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.4 g

9.66%

Boiled Sweet Potato without Skin has 5.4078947368421 g of Protein per 300 calories, which is 9.66% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Sweet Potato no Skin

Vitamin A3107 μg

345%

RAE, retinol activity equivalents

Boiled Sweet Potato without Skin has 3106.5789473684 μg of Vitamin A per 300 calories, which is 345% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18.4%

Thiamine

Boiled Sweet Potato without Skin has 0.22105263157895 mg of Vitamin B1 per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.3%

Riboflavin

Boiled Sweet Potato without Skin has 0.18552631578947 mg of Vitamin B2 per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.12 mg

13.3%

Niacin, nicotinic acid, niacinamide

Boiled Sweet Potato without Skin has 2.1236842105263 mg of Vitamin B3 per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.3 mg

46%

Pantothenic acid

Boiled Sweet Potato without Skin has 2.2934210526316 mg of Vitamin B5 per 300 calories, which is 46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

50%

Pyridoxine

Boiled Sweet Potato without Skin has 0.65131578947368 mg of Vitamin B6 per 300 calories, which is 50% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B75.45 μg

18%

Biotin

Boiled Sweet Potato without Skin has 5.4473684210526 μg of Vitamin B7 per 300 calories, which is 18% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B923.7 μg

5.92%

Folates and Folic Acid

Boiled Sweet Potato without Skin has 23.684210526316 μg of Vitamin B9 per 300 calories, which is 5.92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Sweet Potato without Skin has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C50.5 mg

56%

Ascorbic acid

Boiled Sweet Potato without Skin has 50.526315789474 mg of Vitamin C per 300 calories, which is 56% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Sweet Potato without Skin has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.7 mg

24.7%

Tocopherols and Tocotrienols

Boiled Sweet Potato without Skin has 3.7105263157895 mg of Vitamin E per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.3 μg

6.9%

Phytomenadione or phylloquinone

Boiled Sweet Potato without Skin has 8.2894736842105 μg of Vitamin K per 300 calories, which is 6.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Sweet Potato no Skin

Calcium107 mg

10.7%

Boiled Sweet Potato without Skin has 106.57894736842 mg of Calcium per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41.2%

Boiled Sweet Potato without Skin has 0.37105263157895 mg of Copper per 300 calories, which is 41.2% 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

Iron2.84 mg

35.5%

Boiled Sweet Potato without Skin has 2.8421052631579 mg of Iron per 300 calories, which is 35.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium71 mg

17%

Boiled Sweet Potato without Skin has 71.052631578947 mg of Magnesium per 300 calories, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.05 mg

45.7%

Boiled Sweet Potato without Skin has 1.05 mg of Manganese per 300 calories, which is 45.7% 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

Phosphorus126 mg

18%

Boiled Sweet Potato without Skin has 126.31578947368 mg of Phosphorus per 300 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium908 mg

26.7%

Boiled Sweet Potato without Skin has 907.89473684211 mg of Potassium per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Boiled Sweet Potato without Skin has 0.78947368421053 μg of Selenium per 300 calories, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium107 mg

7.1%

Boiled Sweet Potato without Skin has 106.57894736842 mg of Sodium per 300 calories, which is 7.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.18%

Boiled Sweet Potato without Skin has 0.78947368421053 mg of Zinc per 300 calories, which is 7.18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water316 g

8.55%

Boiled Sweet Potato without Skin has 316.30263157895 g of Water per 300 calories, which is 8.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Sweet Potato without Skin:

300 calories of Boiled Sweet Potato no Skin has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B7.
This vegetable has some Vitamin B9 and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled Sweet Potato without Skin:

300 calories of Boiled Sweet Potato no Skin is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Calcium, Magnesium, Phosphorus, Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 300 calories of Boiled Sweet Potato without Skin:

300 calories of Boiled Sweet Potato no Skin is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Omega 6 and Fructose, it has no Fat, Saturated Fat, Omega 3, Glucose and Sucrose.

Compare Boiled Sweet Potato without Skin with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Boiled Sweet Potato no Skin

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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