Comparing Nutrients in 5 ounces Sweet PotatoVS Baked Sweet Potato

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Baked Sweet Potato

90%

5 oz ▼

Macro Nutrients

Sweet Potatovs Baked Sweet Potato

4.2%122kcal

Energy

4.4%128kcal

122 kcalvs128 kcal

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

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0.073%0.071g

Fat

0.22%0.21g

0.071 gvs0.21 g

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

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0.08%0.026g

Saturated Fat

0.23%0.074g

0.026 gvs0.074 g

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

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0.089%0.001g

Omega 3

0.53%0.009g

0.001 gvs0.009 g

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

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0.11%0.018g

Omega 6

0.75%0.13g

0.018 gvs0.13 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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22%28.5g

Carbohydrate

22.6%29.4g

28.5 gvs29.4 g

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

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8.17%5.93g

Sugars

12.7%9.2g

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

5.93 gvs9.2 g

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

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1.37%0.99g

Fructose

0.98%0.71g

≤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]

0.99 gvs0.71 g

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

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%1.36g

Glucose

%0.81g

1.36 gvs0.81 g

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

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%3.57g

Sucrose

%3.23g

3.57 gvs3.23 g

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

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11%4.25g

Fiber

12.3%4.68g

4.25 gvs4.68 g

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

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3.97%2.23g

Protein

5.1%2.85g

2.23 gvs2.85 g

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

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Vitamins

Sweet Potatovs Baked Sweet Potato

112%1005μg

Vitamin A

151%1362μg

RAE, retinol activity equivalents

1005 μgvs1362 μg

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

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9.2%0.11mg

Vitamin B1

12.6%0.15mg

Thiamine

0.11 mgvs0.15 mg

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

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6.65%0.086mg

Vitamin B2

11.6%0.15mg

Riboflavin

0.086 mgvs0.15 mg

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

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4.93%0.79mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs2.1 mg

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

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22.7%1.13mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.13 mgvs1.25 mg

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

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22.8%0.3mg

Vitamin B6

31%0.41mg

Pyridoxine

0.3 mgvs0.41 mg

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

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8.27%2.5μg

Vitamin B7

11.3%3.4μg

Biotin

2.5 μgvs3.4 μg

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

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3.9%15.6μg

Vitamin B9

2.13%8.5μg

Folates and Folic Acid

15.6 μgvs8.5 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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3.78%3.4mg

Vitamin C

31%27.8mg

Ascorbic acid

3.4 mgvs27.8 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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2.46%0.37mg

Vitamin E

6.7%1mg

Tocopherols and Tocotrienols

0.37 mgvs1 mg

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

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2.13%2.55μg

Vitamin K

2.7%3.26μg

Phytomenadione or phylloquinone

2.55 μgvs3.26 μg

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

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Minerals

Sweet Potatovs Baked Sweet Potato

4.25%42.5mg

Calcium

5.4%54mg

42.5 mgvs54 mg

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

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23.8%0.21mg

Copper

25.4%0.23mg

0.21 mgvs0.23 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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11%0.86mg

Iron

12.2%0.98mg

0.86 mgvs0.98 mg

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

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8.44%35.4mg

Magnesium

9.1%38.3mg

35.4 mgvs38.3 mg

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

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16%0.37mg

Manganese

30.6%0.7mg

0.37 mgvs0.7 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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9.5%66.6mg

Phosphorus

11%76.5mg

66.6 mgvs76.5 mg

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

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14%478mg

Potassium

20%673mg

478 mgvs673 mg

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

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1.55%0.85μg

Selenium

0.52%0.28μg

0.85 μgvs0.28 μg

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

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5.2%78mg

Sodium

3.4%51mg

78 mgvs51 mg

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

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3.87%0.43mg

Zinc

4.12%0.45mg

0.43 mgvs0.45 mg

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

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2.96%110g

Water

2.9%107g

110 gvs107 g

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

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Lets compare vitamin content per 5 ounces of Sweet Potato vs Baked Sweet Potato:

Raw Sweet Potato has 1.8 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 1.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B7, 8.2 times more Vitamin C, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B5 per 5 oz.
Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweet Potato vs Baked Sweet Potato:

Raw Sweet Potato has 3 times more Selenium and 1.5 times more Sodium than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 1.3 times more Calcium, 1.9 times more Manganese and 1.4 times more Potassium than Raw Sweet Potato.
Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Copper, Iron, Magnesium, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Sweet Potato Baked in skin, flesh only contains 1.6 times more Sugars and 1.3 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Sweet Potato Baked in skin, flesh only have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
Both Raw Sweet Potato as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sweet PotatoVS Boiled Sweet Potato no SkinBaked Sweet PotatoVS Boiled Sweet Potato no Skin

Compare Foods

Comparing Nutrients in 5 ounces Sweet PotatoVS Baked Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: