Comparing Nutrients in 1 pound Sweet PotatoVS Boiled Sweet Potato no Skin

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Boiled Sweet Potato no Skin

91%

1 lb ▼

Macro Nutrients

Sweet Potatovs Boiled Sweet Potato no Skin

13.5%390kcal

Energy

12%345kcal

390 kcalvs345 kcal

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

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0.23%0.23g

Fat

0.65%0.64g

0.23 gvs0.64 g

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

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0.26%0.082g

Saturated Fat

0.44%0.14g

0.082 gvs0.14 g

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

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0.28%0.005g

Omega 3

0%0g

0.005 gvs0 g

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

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0.35%0.059g

Omega 6

1.63%0.28g

0.059 gvs0.28 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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70.2%91g

Carbohydrate

62%80.4g

91 gvs80.4 g

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

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26%19g

Sugars

36%26g

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

19 gvs26 g

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

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4.38%3.18g

Fructose

2.7%1.95g

≤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 gvs1.95 g

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

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%4.35g

Glucose

%2.45g

4.35 gvs2.45 g

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

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%11.4g

Sucrose

%6.5g

11.4 gvs6.5 g

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

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36%13.6g

Fiber

30%11.3g

13.6 gvs11.3 g

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

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12.7%7.12g

Protein

11%6.2g

7.12 gvs6.2 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

357%3216μg

Vitamin A

397%3570μg

RAE, retinol activity equivalents

3216 μgvs3570 μg

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

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29.5%0.35mg

Vitamin B1

21%0.25mg

Thiamine

0.35 mgvs0.25 mg

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

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21.3%0.28mg

Vitamin B2

16.4%0.21mg

Riboflavin

0.28 mgvs0.21 mg

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

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15.8%2.53mg

Vitamin B3

15.3%2.44mg

Niacin, nicotinic acid, niacinamide

2.53 mgvs2.44 mg

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

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72.6%3.63mg

Vitamin B5

52.7%2.64mg

Pantothenic acid

3.63 mgvs2.64 mg

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

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73%0.95mg

Vitamin B6

57.6%0.75mg

Pyridoxine

0.95 mgvs0.75 mg

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

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26.5%7.94μg

Vitamin B7

21%6.26μg

Biotin

7.94 μgvs6.26 μg

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

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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 .

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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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12%11mg

Vitamin C

64.5%58mg

Ascorbic acid

11 mgvs58 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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7.86%1.18mg

Vitamin E

28.4%4.26mg

Tocopherols and Tocotrienols

1.18 mgvs4.26 mg

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

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6.8%8.16μg

Vitamin K

7.94%9.53μg

Phytomenadione or phylloquinone

8.16 μgvs9.53 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

13.6%136mg

Calcium

12.2%122mg

136 mgvs122 mg

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

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76%0.68mg

Copper

47.4%0.43mg

0.68 mgvs0.43 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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34.6%2.77mg

Iron

41%3.27mg

2.77 mgvs3.27 mg

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

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27%113mg

Magnesium

19.4%81.6mg

113 mgvs81.6 mg

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

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51%1.17mg

Manganese

52.5%1.2mg

1.17 mgvs1.2 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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30.5%213mg

Phosphorus

20.7%145mg

213 mgvs145 mg

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

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45%1529mg

Potassium

30.7%1043mg

1529 mgvs1043 mg

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

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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 .

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16.6%249mg

Sodium

8.16%122mg

249 mgvs122 mg

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

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12.4%1.36mg

Zinc

8.25%0.91mg

1.36 mgvs0.91 mg

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

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9.47%351g

Water

9.82%363g

351 gvs363 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.
Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
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 1 lb.

Compare more foods per 1 lb:

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 1 pound Sweet PotatoVS Boiled Sweet Potato no Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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