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Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Baked Frozen Sweet Potato

Weight per 500 calories

Frozen Sweet Potato
521g
Baked Frozen Sweet Potato
500g

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 Frozen Sweet Potato?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Baked Frozen Sweet Potato
7%
1%
92%
500 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Baked Frozen Sweet Potato
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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0.97%0.94g
Fat
0.62%0.6g
0.94 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
0.39%0.13g
0.2 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g
Omega 3
2.2%0.035g
0.068 gvs0.035 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.05%0.35g
Omega 6
1.24%0.21g
0.35 gvs0.21 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
90%117g
116 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
63.2%46g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs46 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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23.3%8.85g
Fiber
23.7%9g
8.85 gvs9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
16%8.9g
Protein
15.3%8.55g
8.9 gvs8.55 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Sweet Potatovs Baked Frozen Sweet Potato
300%2698μg
Vitamin A
579%5215μg
RAE, retinol activity equivalents
2698 μgvs5215 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29%0.35mg
Vitamin B1
27.5%0.33mg
Thiamine
0.35 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.4%0.27mg
Vitamin B2
21.5%0.28mg
Riboflavin
0.27 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.4%3.1mg
Vitamin B3
17.3%2.78mg
Niacin, nicotinic acid, niacinamide
3.1 mgvs2.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.6%2.7mg
Vitamin B5
56%2.8mg
Pantothenic acid
2.7 mgvs2.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71%0.92mg
Vitamin B6
71.5%0.93mg
Pyridoxine
0.92 mgvs0.93 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.76μg
Vitamin B7
26%7.8μg
Biotin
7.76 μgvs7.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.3%109μg
Vitamin B9
27.5%110μg
Folates and Folic Acid
109 μgvs110 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 .

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77%69.3mg
Vitamin C
50.6%45.5mg
Ascorbic acid
69.3 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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NA
Vitamin E
25.7%3.85mg
Tocopherols and Tocotrienols
NA mgvs3.85 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
10.4%12.5μg
Phytomenadione or phylloquinone
NA μgvs12.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Sweet Potatovs Baked Frozen Sweet Potato
19.3%193mg
Calcium
17.5%175mg
193 mgvs175 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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102%0.92mg
Copper
102%0.92mg
0.92 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

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34.5%2.76mg
Iron
33.8%2.7mg
2.76 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.3%115mg
Magnesium
25%105mg
115 mgvs105 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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151%3.46mg
Manganese
145%3.33mg
3.46 mgvs3.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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
31.4%220mg
234 mgvs220 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56%1901mg
Potassium
55.4%1885mg
1901 mgvs1885 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.7%3.13μg
Selenium
5.45%3μg
3.13 μgvs3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.3mg
Sodium
2.67%40mg
31.3 mgvs40 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg
Zinc
13.6%1.5mg
1.6 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.5%390g
Water
9.96%369g
390 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 Frozen Sweet Potato vs Baked Frozen Sweet Potato:
Comparing minerals per 500 calories for Frozen Sweet Potato vs Baked Frozen Sweet Potato:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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