Comparing Nutrients in 1 pound Sweet PotatoVS Baked Sweet Potato

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Baked Sweet Potato

90%

1 lb ▼

Macro Nutrients

Sweet Potatovs Baked Sweet Potato

13.5%390kcal

Energy

14%408kcal

390 kcalvs408 kcal

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

Find Vegetables rich in Energy

0.23%0.23g

Fat

0.7%0.68g

0.23 gvs0.68 g

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

Find Vegetables rich in Fat

0.26%0.082g

Saturated Fat

0.74%0.24g

0.082 gvs0.24 g

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

Find Vegetables rich in Saturated Fat

0.28%0.005g

Omega 3

1.7%0.027g

0.005 gvs0.027 g

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

Find Vegetables rich in Omega 3

0.35%0.059g

Omega 6

2.4%0.41g

0.059 gvs0.41 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

70.2%91g

Carbohydrate

72.3%94g

91 gvs94 g

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

Find Vegetables rich in Carbohydrate

26%19g

Sugars

40.5%29.4g

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

19 gvs29.4 g

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

Find Vegetables rich in Sugars

4.38%3.18g

Fructose

3.13%2.27g

≤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]

3.18 gvs2.27 g

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

Find Vegetables rich in Fructose

%4.35g

Glucose

%2.6g

4.35 gvs2.6 g

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

Find Vegetables rich in Glucose

%11.4g

Sucrose

%10.3g

11.4 gvs10.3 g

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

Find Vegetables rich in Sucrose

36%13.6g

Fiber

39.4%15g

13.6 gvs15 g

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

Find Vegetables rich in Fiber

12.7%7.12g

Protein

16.3%9.1g

7.12 gvs9.1 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Sweet Potatovs Baked Sweet Potato

357%3216μg

Vitamin A

484%4359μg

RAE, retinol activity equivalents

3216 μgvs4359 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

29.5%0.35mg

Vitamin B1

40.4%0.49mg

Thiamine

0.35 mgvs0.49 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

21.3%0.28mg

Vitamin B2

37%0.48mg

Riboflavin

0.28 mgvs0.48 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

15.8%2.53mg

Vitamin B3

42%6.74mg

Niacin, nicotinic acid, niacinamide

2.53 mgvs6.74 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

80%4mg

Pantothenic acid

3.63 mgvs4 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

73%0.95mg

Vitamin B6

100%1.3mg

Pyridoxine

0.95 mgvs1.3 mg

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

Find Vegetables rich in Vitamin B6

26.5%7.94μg

Vitamin B7

36.3%11μg

Biotin

7.94 μgvs11 μg

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

Find Vegetables rich in Vitamin B7

12.5%50μg

Vitamin B9

6.8%27.2μg

Folates and Folic Acid

50 μgvs27.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

12%11mg

Vitamin C

99%89mg

Ascorbic acid

11 mgvs89 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

7.86%1.18mg

Vitamin E

21.5%3.22mg

Tocopherols and Tocotrienols

1.18 mgvs3.22 mg

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

Find Vegetables rich in Vitamin E

6.8%8.16μg

Vitamin K

8.7%10.4μg

Phytomenadione or phylloquinone

8.16 μgvs10.4 μg

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

Find Vegetables rich in Vitamin K

Minerals

Sweet Potatovs Baked Sweet Potato

13.6%136mg

Calcium

17.2%172mg

136 mgvs172 mg

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

Find Vegetables rich in Calcium

76%0.68mg

Copper

81%0.73mg

0.68 mgvs0.73 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

34.6%2.77mg

Iron

39%3.13mg

2.77 mgvs3.13 mg

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

Find Vegetables rich in Iron

27%113mg

Magnesium

29%122mg

113 mgvs122 mg

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

Find Vegetables rich in Magnesium

51%1.17mg

Manganese

98%2.25mg

1.17 mgvs2.25 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

30.5%213mg

Phosphorus

35%245mg

213 mgvs245 mg

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

Find Vegetables rich in Phosphorus

45%1529mg

Potassium

63.4%2155mg

1529 mgvs2155 mg

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

Find Vegetables rich in Potassium

4.95%2.72μg

Selenium

1.65%0.91μg

2.72 μgvs0.91 μg

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

Find Vegetables rich in Selenium

16.6%249mg

Sodium

11%163mg

249 mgvs163 mg

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

Find Vegetables rich in Sodium

12.4%1.36mg

Zinc

13%1.45mg

1.36 mgvs1.45 mg

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

Find Vegetables rich in Zinc

9.47%351g

Water

9.3%344g

351 gvs344 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound of Sweet Potato vs Baked Sweet Potato:

Raw Sweet Potato has 1.8 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 1.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7, 8.2 times more Vitamin C, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B5 per 1 lb.
Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweet Potato vs Baked Sweet Potato:

Raw Sweet Potato has 3 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 1.3 times more Calcium, 1.9 times more Manganese and 1.4 times more Potassium than Raw Sweet Potato.
Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Copper, Iron, Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Sweet Potato Baked in skin, flesh only contains 1.6 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Sweet PotatoVS Boiled Sweet Potato no SkinBaked Sweet PotatoVS Boiled Sweet Potato no Skin

Compare Foods

Comparing Nutrients in 1 pound Sweet PotatoVS Baked Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: