Comparing Nutrients in 500 calories Boiled Sweet Potato no SkinVS Baked Red Potatoes

Weight per 500 calories

Boiled Sweet Potato no Skin

658g

Baked Red Potatoes

575g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.95%0.92g

Fat

0.89%0.86g

0.92 gvs0.86 g

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

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0.64%0.2g

Saturated Fat

0.72%0.23g

0.2 gvs0.23 g

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

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0%0g

Omega 3

5.4%0.086g

0 gvs0.086 g

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

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2.36%0.4g

Omega 6

1.66%0.28g

0.4 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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89.7%117g

Carbohydrate

86.6%113g

117 gvs113 g

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

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52%37.8g

Sugars

11.3%8.2g

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

37.8 gvs8.2 g

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

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3.9%2.83g

Fructose

3.5%2.53g

≤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]

2.83 gvs2.53 g

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

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%3.55g

Glucose

%3.16g

3.55 gvs3.16 g

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

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%9.4g

Sucrose

%2.6g

9.4 gvs2.6 g

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

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43.3%16.4g

Fiber

27.2%10.3g

16.4 gvs10.3 g

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

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16%9g

Protein

23.6%13.2g

9 gvs13.2 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

575%5178μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

5178 μgvs5.75 μg

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

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30.7%0.37mg

Vitamin B1

34.5%0.41mg

Thiamine

0.37 mgvs0.41 mg

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

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23.8%0.31mg

Vitamin B2

22%0.29mg

Riboflavin

0.31 mgvs0.29 mg

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

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22%3.54mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs9.17 mg

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

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76.4%3.82mg

Vitamin B5

39%1.96mg

Pantothenic acid

3.82 mgvs1.96 mg

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

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83.5%1.1mg

Vitamin B6

94%1.2mg

Pyridoxine

1.1 mgvs1.2 mg

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

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30.3%9.08μg

Vitamin B7

Biotin

9.08 μgvsNA μg

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

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9.87%39.5μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

39.5 μgvs155 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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94%84.2mg

Vitamin C

80.5%72.4mg

Ascorbic acid

84.2 mgvs72.4 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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41.2%6.2mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

6.2 mgvs0.46 mg

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

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11.5%14μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

14 μgvs16 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

17.8%178mg

Calcium

5.17%51.7mg

178 mgvs51.7 mg

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

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68.7%0.62mg

Copper

111%1mg

0.62 mgvs1 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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59.2%4.74mg

Iron

50.3%4.02mg

4.74 mgvs4.02 mg

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

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28%118mg

Magnesium

38.3%161mg

118 mgvs161 mg

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

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76%1.75mg

Manganese

43.2%0.99mg

1.75 mgvs0.99 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%211mg

Phosphorus

59%414mg

211 mgvs414 mg

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

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44.5%1513mg

Potassium

92%3132mg

1513 mgvs3132 mg

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

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2.4%1.3μg

Selenium

1.3 μgvsNA μg

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

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12%178mg

Sodium

4.6%69mg

178 mgvs69 mg

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

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12%1.3mg

Zinc

21%2.3mg

1.3 mgvs2.3 mg

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

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14.2%527g

Water

12%441g

527 gvs441 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Boiled Sweet Potato without Skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Boiled Sweet Potato no SkinVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: