Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Baked White Potatoes

Weight per 300 calories

Frozen Sweet Potato

313g

Baked White Potatoes

326g

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

Which food has more nutrients per 300 calories - Frozen Sweet Potato or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Baked White 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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0.58%0.56g

Fat

0.5%0.49g

0.56 gvs0.49 g

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

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0.38%0.12g

Saturated Fat

0.41%0.13g

0.12 gvs0.13 g

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

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2.54%0.041g

Omega 3

3.06%0.049g

0.041 gvs0.049 g

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

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1.23%0.21g

Omega 6

0.94%0.16g

0.21 gvs0.16 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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53.4%69.4g

Carbohydrate

53%68.7g

69.4 gvs68.7 g

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

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Sugars

6.9%5g

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

NA gvs5 g

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

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Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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14%5.3g

Fiber

18%6.85g

5.3 gvs6.85 g

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

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9.54%5.34g

Protein

12.2%6.85g

5.34 gvs6.85 g

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

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Vitamins

Frozen Sweet Potatovs Baked White Potatoes

180%1619μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1619 μgvs3.26 μg

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

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17.4%0.21mg

Vitamin B1

13%0.16mg

Thiamine

0.21 mgvs0.16 mg

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

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12.3%0.16mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.16 mgvs0.14 mg

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

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11.7%1.87mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5 mg

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

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32%1.6mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.6 mgvs1.25 mg

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

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42.5%0.55mg

Vitamin B6

53%0.69mg

Pyridoxine

0.55 mgvs0.69 mg

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

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15.5%4.66μg

Vitamin B7

Biotin

4.66 μgvsNA μg

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

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16.4%65.6μg

Vitamin B9

31%124μg

Folates and Folic Acid

65.6 μgvs124 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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46%41.6mg

Vitamin C

45.7%41mg

Ascorbic acid

41.6 mgvs41 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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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Frozen Sweet Potatovs Baked White Potatoes

11.6%116mg

Calcium

3.26%32.6mg

116 mgvs32.6 mg

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

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61.5%0.55mg

Copper

46%0.41mg

0.55 mgvs0.41 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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20.7%1.66mg

Iron

26%2.1mg

1.66 mgvs2.1 mg

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

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16.4%68.8mg

Magnesium

21%88mg

68.8 mgvs88 mg

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

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90%2.08mg

Manganese

26.8%0.62mg

2.08 mgvs0.62 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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20%141mg

Phosphorus

35%245mg

141 mgvs245 mg

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

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33.5%1141mg

Potassium

52%1774mg

1141 mgvs1774 mg

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

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3.4%1.88μg

Selenium

2.96%1.63μg

1.88 μgvs1.63 μg

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

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1.25%18.8mg

Sodium

1.52%23mg

18.8 mgvs23 mg

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

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8.8%0.97mg

Zinc

10.4%1.14mg

0.97 mgvs1.14 mg

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

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6.33%234g

Water

6.65%246g

234 gvs246 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 Frozen Sweet Potato vs Baked White Potatoes:

Frozen Sweet Potato, Unprepared has 496.4 times more Vitamin A, 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Sweet Potato vs Baked White Potatoes:

Frozen Sweet Potato, Unprepared has 3.5 times more Calcium, 1.3 times more Copper and 3.4 times more Manganese than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Potassium than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Baked Whole White Potatoes have similar amounts of Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes contain 1.3 times more Fiber and 1.3 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoBaked White PotatoesVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Sweet Potato or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: