Comparing Nutrients in 1 kilogram Sweet PotatoVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Baked White Potatoes

90%

1 kg ▼

Macro Nutrients

Sweet Potatovs Baked White Potatoes

29.7%860kcal

Energy

31.7%920kcal

860 kcalvs920 kcal

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

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0.52%0.5g

Fat

1.55%1.5g

0.5 gvs1.5 g

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

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0.56%0.18g

Saturated Fat

1.25%0.4g

0.18 gvs0.4 g

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

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0.63%0.01g

Omega 3

9.38%0.15g

0.01 gvs0.15 g

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

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0.76%0.13g

Omega 6

2.9%0.49g

0.13 gvs0.49 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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155%201g

Carbohydrate

162%211g

201 gvs211 g

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

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57.7%41.8g

Sugars

21%15.3g

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

41.8 gvs15.3 g

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

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9.66%7g

Fructose

4.97%3.6g

≤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]

7 gvs3.6 g

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

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%9.6g

Glucose

%6.3g

9.6 gvs6.3 g

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

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%25g

Sucrose

%4g

25 gvs4 g

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

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79%30g

Fiber

55.3%21g

30 gvs21 g

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

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28%15.7g

Protein

37.5%21g

15.7 gvs21 g

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

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Vitamins

Sweet Potatovs Baked White Potatoes

788%7090μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

7090 μgvs10 μg

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

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65%0.78mg

Vitamin B1

40%0.48mg

Thiamine

0.78 mgvs0.48 mg

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

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47%0.61mg

Vitamin B2

33%0.43mg

Riboflavin

0.61 mgvs0.43 mg

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

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35%5.57mg

Vitamin B3

96%15.3mg

Niacin, nicotinic acid, niacinamide

5.57 mgvs15.3 mg

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

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160%8mg

Vitamin B5

76.6%3.83mg

Pantothenic acid

8 mgvs3.83 mg

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

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161%2.1mg

Vitamin B6

162%2.1mg

Pyridoxine

2.1 mgvs2.1 mg

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

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58.3%17.5μg

Vitamin B7

Biotin

17.5 μgvsNA μg

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

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27.5%110μg

Vitamin B9

95%380μg

Folates and Folic Acid

110 μgvs380 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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26.7%24mg

Vitamin C

140%126mg

Ascorbic acid

24 mgvs126 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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17.3%2.6mg

Vitamin E

2.67%0.4mg

Tocopherols and Tocotrienols

2.6 mgvs0.4 mg

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

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15%18μg

Vitamin K

22.5%27μg

Phytomenadione or phylloquinone

18 μgvs27 μg

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

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Minerals

Sweet Potatovs Baked White Potatoes

30%300mg

Calcium

10%100mg

300 mgvs100 mg

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

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168%1.5mg

Copper

141%1.27mg

1.5 mgvs1.27 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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76.3%6.1mg

Iron

80%6.4mg

6.1 mgvs6.4 mg

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

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59.5%250mg

Magnesium

64.3%270mg

250 mgvs270 mg

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

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112%2.58mg

Manganese

82%1.9mg

2.58 mgvs1.9 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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67%470mg

Phosphorus

107%750mg

470 mgvs750 mg

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

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99%3370mg

Potassium

160%5440mg

3370 mgvs5440 mg

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

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11%6μg

Selenium

9.1%5μg

6 μgvs5 μg

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

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36.7%550mg

Sodium

4.67%70mg

550 mgvs70 mg

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

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27.3%3mg

Zinc

32%3.5mg

3 mgvs3.5 mg

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

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21%773g

Water

20.4%754g

773 gvs754 g

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

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Lets compare vitamin content per 1 kilogram of Sweet Potato vs Baked White Potatoes:

Raw Sweet Potato has 709 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B5 and 6.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Vitamin B3, 3.5 times more Vitamin B9, 5.3 times more Vitamin C and 1.5 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
Both Raw Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Potato vs Baked White Potatoes:

Raw Sweet Potato has 3 times more Calcium, 1.4 times more Manganese and 7.9 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Phosphorus and 1.6 times more Potassium than Raw Sweet Potato.
Both Raw Sweet Potato and Baked Whole White Potatoes have similar amounts of Copper, Iron, Magnesium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Sweet Potato has 2.7 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
Both Raw Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Sweet PotatoVS Baked Sweet PotatoBaked White PotatoesVS Baked Sweet PotatoSweet PotatoVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 1 kilogram Sweet PotatoVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: