Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Baked Red Potatoes

Weight per 300 calories

Boiled Sweet Potato no Skin

395g

Baked Red Potatoes

345g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Baked Red Potatoes

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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0.57%0.55g

Fat

0.53%0.52g

0.55 gvs0.52 g

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

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0.38%0.12g

Saturated Fat

0.43%0.14g

0.12 gvs0.14 g

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

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0%0g

Omega 3

3.23%0.052g

0 gvs0.052 g

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

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1.4%0.24g

Omega 6

0.99%0.17g

0.24 gvs0.17 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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54%70g

Carbohydrate

52%67.6g

70 gvs67.6 g

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

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31.3%22.7g

Sugars

6.8%4.93g

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

22.7 gvs4.93 g

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

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2.34%1.7g

Fructose

2.1%1.5g

≤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]

1.7 gvs1.5 g

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

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%2.13g

Glucose

%1.9g

2.13 gvs1.9 g

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

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%5.64g

Sucrose

%1.55g

5.64 gvs1.55 g

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

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26%9.87g

Fiber

16.3%6.2g

9.87 gvs6.2 g

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

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9.66%5.4g

Protein

14%7.93g

5.4 gvs7.93 g

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

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Vitamins

Boiled Sweet Potato no Skinvs Baked Red Potatoes

345%3107μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

3107 μgvs3.45 μg

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

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18.4%0.22mg

Vitamin B1

20.7%0.25mg

Thiamine

0.22 mgvs0.25 mg

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

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14.3%0.19mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.19 mgvs0.17 mg

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

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13.3%2.12mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs5.5 mg

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

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46%2.3mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

2.3 mgvs1.18 mg

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

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50%0.65mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.65 mgvs0.73 mg

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

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18%5.45μg

Vitamin B7

Biotin

5.45 μgvsNA μg

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

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5.92%23.7μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

23.7 μgvs93 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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56%50.5mg

Vitamin C

48.3%43.4mg

Ascorbic acid

50.5 mgvs43.4 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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24.7%3.7mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

3.7 mgvs0.28 mg

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

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6.9%8.3μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

8.3 μgvs9.66 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Baked Red Potatoes

10.7%107mg

Calcium

3.1%31mg

107 mgvs31 mg

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

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41.2%0.37mg

Copper

66.7%0.6mg

0.37 mgvs0.6 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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35.5%2.84mg

Iron

30%2.4mg

2.84 mgvs2.4 mg

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

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17%71mg

Magnesium

23%97mg

71 mgvs97 mg

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

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45.7%1.05mg

Manganese

26%0.6mg

1.05 mgvs0.6 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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18%126mg

Phosphorus

35.5%248mg

126 mgvs248 mg

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

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26.7%908mg

Potassium

55.3%1879mg

908 mgvs1879 mg

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

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1.44%0.79μg

Selenium

0.79 μgvsNA μg

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

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7.1%107mg

Sodium

2.76%41.4mg

107 mgvs41.4 mg

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

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7.18%0.79mg

Zinc

12.5%1.38mg

0.79 mgvs1.38 mg

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

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8.55%316g

Water

7.15%264g

316 gvs264 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 Boiled Sweet Potato no Skin vs Baked Red Potatoes:

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

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

Boiled Sweet Potato without Skin has 3.4 times more Calcium, 1.8 times more Manganese and 2.6 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 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.
Both Boiled Sweet Potato without Skin and Baked Whole Red Potatoes have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackBaked Red PotatoesVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: