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Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Baked White Potatoes

Weight per 500 calories

Frozen Sweet Potato
521g
Baked White Potatoes
544g

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

Which food has more nutrients per 500 calories - Frozen Sweet Potato or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.97%0.94g
Fat
0.84%0.82g
0.94 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.63%0.2g
Saturated Fat
0.68%0.22g
0.2 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g
Omega 3
5.1%0.082g
0.068 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.05%0.35g
Omega 6
1.57%0.27g
0.35 gvs0.27 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%116g
Carbohydrate
88%115g
116 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.7%1.96g
≤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 gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.3%8.85g
Fiber
30%11.4g
8.85 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
16%8.9g
Protein
20.4%11.4g
8.9 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

300%2698μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
2698 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29%0.35mg
Vitamin B1
21.7%0.26mg
Thiamine
0.35 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.4%0.27mg
Vitamin B2
18%0.23mg
Riboflavin
0.27 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.4%3.1mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
3.1 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
53.6%2.7mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
2.7 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
71%0.92mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0.92 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.76μg
Vitamin B7
NA
Biotin
7.76 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.3%109μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
109 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
77%69.3mg
Vitamin C
76%68.5mg
Ascorbic acid
69.3 mgvs68.5 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
NA mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
NA μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19.3%193mg
Calcium
5.43%54.3mg
193 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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102%0.92mg
Copper
76.7%0.69mg
0.92 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
34.5%2.76mg
Iron
43.5%3.48mg
2.76 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.3%115mg
Magnesium
35%147mg
115 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
151%3.46mg
Manganese
44.7%1.03mg
3.46 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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33.5%234mg
Phosphorus
58.2%408mg
234 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
56%1901mg
Potassium
87%2957mg
1901 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.7%3.13μg
Selenium
4.94%2.7μg
3.13 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.3mg
Sodium
2.54%38mg
31.3 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14.7%1.6mg
Zinc
17.3%1.9mg
1.6 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
10.5%390g
Water
11%410g
390 gvs410 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 Frozen Sweet Potato vs Baked White Potatoes:
Comparing minerals per 500 calories for Frozen Sweet Potato vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: