Comparing Nutrients in 14 ounces Sweet PotatoVS Boiled Sweet Potato no Skin

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Boiled Sweet Potato no Skin

91%

14 oz ▼

Macro Nutrients

Sweet Potatovs Boiled Sweet Potato no Skin

11.8%341kcal

Energy

10.4%302kcal

341 kcalvs302 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g

Fat

0.57%0.56g

0.2 gvs0.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g

Saturated Fat

0.38%0.12g

0.071 gvs0.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g

Omega 3

0%0g

0.004 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.3%0.052g

Omega 6

1.42%0.24g

0.052 gvs0.24 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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61.4%80g

Carbohydrate

54%70.3g

80 gvs70.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23%16.6g

Sugars

31.4%22.8g

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

16.6 gvs22.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.83%2.78g

Fructose

2.35%1.7g

≤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]

2.78 gvs1.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.8g

Glucose

%2.14g

3.8 gvs2.14 g

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

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%10g

Sucrose

%5.68g

10 gvs5.68 g

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

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31.3%12g

Fiber

26%9.92g

12 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.23g

Protein

9.7%5.44g

6.23 gvs5.44 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Potatovs Boiled Sweet Potato no Skin

313%2814μg

Vitamin A

347%3124μg

RAE, retinol activity equivalents

2814 μgvs3124 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.8%0.31mg

Vitamin B1

18.5%0.22mg

Thiamine

0.31 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.6%0.24mg

Vitamin B2

14.3%0.19mg

Riboflavin

0.24 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.2mg

Vitamin B3

13.3%2.14mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs2.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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63.5%3.18mg

Vitamin B5

46%2.3mg

Pantothenic acid

3.18 mgvs2.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64%0.83mg

Vitamin B6

50.4%0.65mg

Pyridoxine

0.83 mgvs0.65 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23%6.95μg

Vitamin B7

18.3%5.48μg

Biotin

6.95 μgvs5.48 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%43.7μg

Vitamin B9

5.95%24μg

Folates and Folic Acid

43.7 μgvs24 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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10.6%9.53mg

Vitamin C

56.4%51mg

Ascorbic acid

9.53 mgvs51 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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6.88%1.03mg

Vitamin E

25%3.73mg

Tocopherols and Tocotrienols

1.03 mgvs3.73 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.95%7.14μg

Vitamin K

6.95%8.33μg

Phytomenadione or phylloquinone

7.14 μgvs8.33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Potatovs Boiled Sweet Potato no Skin

12%119mg

Calcium

10.7%107mg

119 mgvs107 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66.6%0.6mg

Copper

41.5%0.37mg

0.6 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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30.3%2.42mg

Iron

35.7%2.86mg

2.42 mgvs2.86 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

17%71.4mg

99 mgvs71.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44.5%1.02mg

Manganese

46%1.06mg

1.02 mgvs1.06 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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26.6%187mg

Phosphorus

18%127mg

187 mgvs127 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39.3%1338mg

Potassium

27%913mg

1338 mgvs913 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

1.44%0.79μg

2.4 μgvs0.79 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14.6%218mg

Sodium

7.14%107mg

218 mgvs107 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg

Zinc

7.2%0.79mg

1.2 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.3%307g

Water

8.6%318g

307 gvs318 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Sweet Potato vs Boiled Sweet Potato no Skin:

Raw Sweet Potato has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
While Boiled Sweet Potato without Skin contains 5.3 times more Vitamin C and 3.6 times more Vitamin E than Raw Sweet Potato.
Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Vitamin A, Vitamin B3 and Vitamin K per 14 oz.
Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Potato vs Boiled Sweet Potato no Skin:

Raw Sweet Potato has 1.6 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Boiled Sweet Potato without Skin.
Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Calcium, Iron, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled Sweet Potato without Skin contains 1.4 times more Sugars than Raw Sweet Potato.
Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Sweet PotatoVS Baked Sweet PotatoBoiled Sweet Potato no SkinVS Baked Sweet PotatoSweet PotatoVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum Pack

Compare Foods

Comparing Nutrients in 14 ounces Sweet PotatoVS Boiled Sweet Potato no Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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