Comparing Nutrients in 500 calories Cooked Sweet Potato, Boiled, Without Skin with SaltVS Baked Frozen Sweet Potato with Salt

Weight per 500 calories

Cooked Sweet Potato, Boiled, Without Skin with Salt

658g

Baked Frozen Sweet Potato with Salt

500g

Baked Frozen Sweet Potato with Salt has 1.3 times more energy per unit of mass than Cooked Sweet Potato, Boiled, Without Skin with Salt, which is average in comparison to other foods. Cooked Sweet Potato, Boiled, Without Skin with Salt having average energy density.

Which food has more nutrients per 500 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or Baked Frozen Sweet Potato with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Sweet Potato, Boiled, Without Skin with Salt

91%

Baked Frozen Sweet Potato with Salt

92%

500 kcal ▼

Macro Nutrients

Cooked Sweet Potato, Boiled, Without Skin with Saltvs Baked Frozen Sweet Potato with Salt

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

0.62%0.6g

0.92 gvs0.6 g

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

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0.82%0.26g

Saturated Fat

0.41%0.13g

0.26 gvs0.13 g

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

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0%0g

Omega 3

2.5%0.04g

0 gvs0.04 g

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

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3.1%0.53g

Omega 6

1.32%0.23g

0.53 gvs0.23 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

90%117g

117 gvs117 g

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

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52%37.8g

Sugars

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

37.8 gvsNA g

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

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3.9%2.83g

Fructose

≤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 gvsNA g

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

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%3.55g

Glucose

3.55 gvsNA g

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

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%9.4g

Sucrose

9.4 gvsNA g

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

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43.3%16.4g

Fiber

23.7%9g

16.4 gvs9 g

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

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16%9g

Protein

15.3%8.55g

9 gvs8.55 g

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

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Vitamins

Cooked Sweet Potato, Boiled, Without Skin with Saltvs Baked Frozen Sweet Potato with Salt

575%5178μg

Vitamin A

456%4105μg

RAE, retinol activity equivalents

5178 μgvs4105 μg

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

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30.7%0.37mg

Vitamin B1

27.5%0.33mg

Thiamine

0.37 mgvs0.33 mg

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

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23.8%0.31mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.31 mgvs0.28 mg

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

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22%3.54mg

Vitamin B3

17.3%2.78mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs2.78 mg

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

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76.4%3.82mg

Vitamin B5

56%2.8mg

Pantothenic acid

3.82 mgvs2.8 mg

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

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83.5%1.1mg

Vitamin B6

71.5%0.93mg

Pyridoxine

1.1 mgvs0.93 mg

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

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30.3%9.08μg

Vitamin B7

26%7.8μg

Biotin

9.08 μgvs7.8 μg

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

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9.87%39.5μg

Vitamin B9

27.5%110μg

Folates and Folic Acid

39.5 μgvs110 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

50.6%45.5mg

Ascorbic acid

84.2 mgvs45.5 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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41.2%6.2mg

Vitamin E

Tocopherols and Tocotrienols

6.2 mgvsNA mg

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

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11.5%14μg

Vitamin K

Phytomenadione or phylloquinone

14 μgvsNA μg

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

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Minerals

Cooked Sweet Potato, Boiled, Without Skin with Saltvs Baked Frozen Sweet Potato with Salt

17.8%178mg

Calcium

17.5%175mg

178 mgvs175 mg

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

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68.7%0.62mg

Copper

102%0.92mg

0.62 mgvs0.92 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

33.8%2.7mg

4.74 mgvs2.7 mg

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

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28%118mg

Magnesium

25%105mg

118 mgvs105 mg

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

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76%1.75mg

Manganese

145%3.33mg

1.75 mgvs3.33 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

31.4%220mg

211 mgvs220 mg

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

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44.5%1513mg

Potassium

55.4%1885mg

1513 mgvs1885 mg

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

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2.4%1.3μg

Selenium

5.45%3μg

1.3 μgvs3 μg

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

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115%1730mg

Sodium

81.3%1220mg

1730 mgvs1220 mg

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

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12%1.3mg

Zinc

13.6%1.5mg

1.3 mgvs1.5 mg

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

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14.2%527g

Water

9.96%369g

527 gvs369 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 Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
While Baked Frozen Sweet Potato with Salt contains 2.8 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B7 per 500 kcal.
Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Baked Frozen Sweet Potato with Salt:

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.8 times more Iron, 1.4 times more Sodium and 1.4 times more Water than Baked Frozen Sweet Potato with Salt.
While Baked Frozen Sweet Potato with Salt contains 1.5 times more Copper, 1.9 times more Manganese and 2.3 times more Selenium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.8 times more Fiber than Baked Frozen Sweet Potato with Salt.
Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Baked Frozen Sweet Potato with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Sweet Potato, Boiled, Without Skin with SaltVS Cooked Taro with SaltBaked Frozen Sweet Potato with SaltVS Cooked Taro with Salt

Compare Foods

Comparing Nutrients in 500 calories Cooked Sweet Potato, Boiled, Without Skin with SaltVS Baked Frozen Sweet Potato with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or Baked Frozen Sweet Potato with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: