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Comparing Nutrients in 100 calories Frozen Sweet PotatoVS Baked Frozen Sweet Potato

Weight per 100 calories

Frozen Sweet Potato
104g
Baked Frozen Sweet Potato
100g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Sweet Potato or Baked Frozen Sweet Potato?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Baked Frozen Sweet Potato
7%
1%
92%
100 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Baked Frozen Sweet Potato
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.19%0.19g
Fat
0.12%0.12g
0.19 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.041g
Saturated Fat
0.078%0.025g
0.041 gvs0.025 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g
Omega 3
0.44%0.007g
0.014 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.07g
Omega 6
0.25%0.042g
0.07 gvs0.042 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23g
Carbohydrate
18%23.4g
23 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
12.6%9.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs9.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.66%1.77g
Fiber
4.74%1.8g
1.77 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.2%1.8g
Protein
3.05%1.7g
1.8 gvs1.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Sweet Potatovs Baked Frozen Sweet Potato
60%540μg
Vitamin A
116%1043μg
RAE, retinol activity equivalents
540 μgvs1043 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.8%0.07mg
Vitamin B1
5.5%0.066mg
Thiamine
0.07 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.1%0.053mg
Vitamin B2
4.3%0.056mg
Riboflavin
0.053 mgvs0.056 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg
Vitamin B3
3.47%0.56mg
Niacin, nicotinic acid, niacinamide
0.62 mgvs0.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.7%0.54mg
Vitamin B5
11.2%0.56mg
Pantothenic acid
0.54 mgvs0.56 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
14.3%0.19mg
Pyridoxine
0.18 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.17%1.55μg
Vitamin B7
5.2%1.56μg
Biotin
1.55 μgvs1.56 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.47%22μg
Vitamin B9
5.5%22μg
Folates and Folic Acid
22 μgvs22 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.4%14mg
Vitamin C
10%9.1mg
Ascorbic acid
14 mgvs9.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
5.13%0.77mg
Tocopherols and Tocotrienols
NA mgvs0.77 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.1%2.5μg
Phytomenadione or phylloquinone
NA μgvs2.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Sweet Potatovs Baked Frozen Sweet Potato
3.85%38.5mg
Calcium
3.5%35mg
38.5 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.5%0.18mg
Copper
20.3%0.18mg
0.18 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.9%0.55mg
Iron
6.75%0.54mg
0.55 mgvs0.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.46%23mg
Magnesium
5%21mg
23 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg
Manganese
29%0.67mg
0.69 mgvs0.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg
Phosphorus
6.3%44mg
47 mgvs44 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
11%377mg
380 mgvs377 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.14%0.63μg
Selenium
1.1%0.6μg
0.63 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.42%6.25mg
Sodium
0.53%8mg
6.25 mgvs8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.94%0.32mg
Zinc
2.73%0.3mg
0.32 mgvs0.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.1%78g
Water
2%73.7g
78 gvs73.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Sweet Potato vs Baked Frozen Sweet Potato:
Comparing minerals per 100 calories for Frozen Sweet Potato vs Baked Frozen Sweet Potato:
Comparison of macro-nutrients per 100 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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