Comparing Nutrients in 300 calories Baked Red PotatoesVS Boiled Sweet Potato no Skin

Weight per 300 calories

Baked Red Potatoes

345g

Boiled Sweet Potato no Skin

395g

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

Which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Sweet Potato no Skin?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled Sweet Potato no Skin

91%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled Sweet Potato no Skin

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.53%0.52g

Fat

0.57%0.55g

0.52 gvs0.55 g

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

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0.43%0.14g

Saturated Fat

0.38%0.12g

0.14 gvs0.12 g

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

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3.23%0.052g

Omega 3

0%0g

0.052 gvs0 g

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

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0.99%0.17g

Omega 6

1.4%0.24g

0.17 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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52%67.6g

Carbohydrate

54%70g

67.6 gvs70 g

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

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6.8%4.93g

Sugars

31.3%22.7g

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

4.93 gvs22.7 g

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

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2.1%1.5g

Fructose

2.34%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]

1.5 gvs1.7 g

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

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%1.9g

Glucose

%2.13g

1.9 gvs2.13 g

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

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%1.55g

Sucrose

%5.64g

1.55 gvs5.64 g

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

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16.3%6.2g

Fiber

26%9.87g

6.2 gvs9.87 g

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

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14%7.93g

Protein

9.66%5.4g

7.93 gvs5.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Boiled Sweet Potato no Skin

0.38%3.45μg

Vitamin A

345%3107μg

RAE, retinol activity equivalents

3.45 μgvs3107 μg

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

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20.7%0.25mg

Vitamin B1

18.4%0.22mg

Thiamine

0.25 mgvs0.22 mg

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

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13.3%0.17mg

Vitamin B2

14.3%0.19mg

Riboflavin

0.17 mgvs0.19 mg

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

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34.4%5.5mg

Vitamin B3

13.3%2.12mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs2.12 mg

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

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23.5%1.18mg

Vitamin B5

46%2.3mg

Pantothenic acid

1.18 mgvs2.3 mg

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

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56.2%0.73mg

Vitamin B6

50%0.65mg

Pyridoxine

0.73 mgvs0.65 mg

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

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Vitamin B7

18%5.45μg

Biotin

NA μgvs5.45 μg

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

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23.3%93μg

Vitamin B9

5.92%23.7μg

Folates and Folic Acid

93 μgvs23.7 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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48.3%43.4mg

Vitamin C

56%50.5mg

Ascorbic acid

43.4 mgvs50.5 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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1.84%0.28mg

Vitamin E

24.7%3.7mg

Tocopherols and Tocotrienols

0.28 mgvs3.7 mg

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

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8.05%9.66μg

Vitamin K

6.9%8.3μg

Phytomenadione or phylloquinone

9.66 μgvs8.3 μg

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

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Minerals

Baked Red Potatoesvs Boiled Sweet Potato no Skin

3.1%31mg

Calcium

10.7%107mg

31 mgvs107 mg

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

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66.7%0.6mg

Copper

41.2%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%2.4mg

Iron

35.5%2.84mg

2.4 mgvs2.84 mg

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

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23%97mg

Magnesium

17%71mg

97 mgvs71 mg

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

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26%0.6mg

Manganese

45.7%1.05mg

0.6 mgvs1.05 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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35.5%248mg

Phosphorus

18%126mg

248 mgvs126 mg

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

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55.3%1879mg

Potassium

26.7%908mg

1879 mgvs908 mg

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

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Selenium

1.44%0.79μg

NA μgvs0.79 μg

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

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2.76%41.4mg

Sodium

7.1%107mg

41.4 mgvs107 mg

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

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12.5%1.38mg

Zinc

7.18%0.79mg

1.38 mgvs0.79 mg

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

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7.15%264g

Water

8.55%316g

264 gvs316 g

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

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Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Boiled Sweet Potato no Skin:

Baked Whole Red Potatoes have 2.6 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled Sweet Potato without Skin.
While Boiled Sweet Potato without Skin contains 900.9 times more Vitamin A, 2 times more Vitamin B5 and 13.5 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled Sweet Potato without Skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C and Vitamin K per 300 kcal.
Both Baked Whole Red Potatoes as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Boiled Sweet Potato no Skin:

Baked Whole Red Potatoes have 1.6 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Boiled Sweet Potato without Skin.
While Boiled Sweet Potato without Skin contains 3.4 times more Calcium, 1.8 times more Manganese and 2.6 times more Sodium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled Sweet Potato without Skin have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have more Omega 3 and 1.5 times more Protein than Boiled Sweet Potato without Skin.
While Boiled Sweet Potato without Skin contains 4.6 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled Sweet Potato without Skin have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBoiled Sweet Potato no SkinVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum Pack

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Boiled Sweet Potato no Skin

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Sweet Potato no Skin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: