Nutrients in 7 ounces of Sweet Potato

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

Macros Ratio

Protein Fat Carbs

92%

7 oz ▼

Macro Nutrients

Sweet Potato

Energy171 kcal

5.9%

Raw Sweet Potato has 170.66399 kcal of Energy per 7 ounces, which is 5.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.099 g

0.1%

Raw Sweet Potato has 0.09922325 g of Fat per 7 ounces, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.036 g

0.11%

Raw Sweet Potato has 0.03572037 g of Saturated Fat per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.002 g

0.12%

Raw Sweet Potato has 0.001984465 g of Omega 3 per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.026 g

0.15%

Raw Sweet Potato has 0.025798045 g of Omega 6 per 7 ounces, which is 0.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Sweet Potato has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40 g

30.7%

Raw Sweet Potato has 39.9274358 g of Carbohydrate per 7 ounces, which is 30.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.3 g

11.4%

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

Raw Sweet Potato has 8.2950637 g of Sugars per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.4 g

1.9%

≤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 1.3891255 g of Fructose per 7 ounces, which is 1.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.9 g

Raw Sweet Potato has 1.9050864 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5 g

Raw Sweet Potato has 5.0008518 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.95 g

15.7%

Raw Sweet Potato has 5.953395 g of Fiber per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.1 g

5.56%

Raw Sweet Potato has 3.11561005 g of Protein per 7 ounces, which is 5.56% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sweet Potato

Vitamin A1407 μg

156%

RAE, retinol activity equivalents

Raw Sweet Potato has 1406.985685 μg of Vitamin A per 7 ounces, which is 156% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

13%

Thiamine

Raw Sweet Potato has 0.15478827 mg of Vitamin B1 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.3%

Riboflavin

Raw Sweet Potato has 0.121052365 mg of Vitamin B2 per 7 ounces, which is 9.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.9%

Niacin, nicotinic acid, niacinamide

Raw Sweet Potato has 1.105347005 mg of Vitamin B3 per 7 ounces, which is 6.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

31.8%

Pantothenic acid

Raw Sweet Potato has 1.587572 mg of Vitamin B5 per 7 ounces, which is 31.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

32%

Pyridoxine

Raw Sweet Potato has 0.414753185 mg of Vitamin B6 per 7 ounces, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B73.47 μg

11.6%

Biotin

Raw Sweet Potato has 3.47281375 μg of Vitamin B7 per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B922 μg

5.46%

Folates and Folic Acid

Raw Sweet Potato has 21.829115 μg of Vitamin B9 per 7 ounces, which is 5.46% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Sweet Potato has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.76 mg

5.3%

Ascorbic acid

Raw Sweet Potato has 4.762716 mg of Vitamin C per 7 ounces, which is 5.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Sweet Potato has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.52 mg

3.44%

Tocopherols and Tocotrienols

Raw Sweet Potato has 0.5159609 mg of Vitamin E per 7 ounces, which is 3.44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.57 μg

2.98%

Phytomenadione or phylloquinone

Raw Sweet Potato has 3.572037 μg of Vitamin K per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Potato

Calcium59.5 mg

5.95%

Raw Sweet Potato has 59.53395 mg of Calcium per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.3%

Raw Sweet Potato has 0.299654215 mg of Copper per 7 ounces, which is 33.3% 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

Iron1.2 mg

15%

Raw Sweet Potato has 1.21052365 mg of Iron per 7 ounces, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium49.6 mg

12%

Raw Sweet Potato has 49.611625 mg of Magnesium per 7 ounces, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.51 mg

22.3%

Raw Sweet Potato has 0.51199197 mg of Manganese per 7 ounces, which is 22.3% 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

Phosphorus93 mg

13.3%

Raw Sweet Potato has 93.269855 mg of Phosphorus per 7 ounces, which is 13.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium669 mg

19.7%

Raw Sweet Potato has 668.764705 mg of Potassium per 7 ounces, which is 19.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Sweet Potato has 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium109 mg

7.28%

Raw Sweet Potato has 109.145575 mg of Sodium per 7 ounces, which is 7.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.6 mg

5.4%

Raw Sweet Potato has 0.5953395 mg of Zinc per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water153 g

4.14%

Raw Sweet Potato has 153.3594552 g of Water per 7 ounces, which is 4.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Sweet Potato:

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

Minerals in 7 ounces of Raw Sweet Potato:

7 ounces of Sweet Potato is an excellent source of Copper and Manganese.
It has a good amount of Iron, Magnesium, Phosphorus, Potassium and Sodium.
It also has some Calcium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 7 ounces of Raw Sweet Potato:

7 ounces of Sweet Potato is an excellent source of Carbohydrate.
It has a good amount of Sugars and Fiber.
It also has some Protein.
While 7 ounces of product has trace amounts of Fructose, it has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Sweet Potato with:

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

Food Info

Nutrients in 7 ounces of Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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