Comparing Nutrients in 7 ounces Frozen Sweet PotatoVS Baked Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Baked Frozen Sweet Potato

92%

7 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Baked Frozen Sweet Potato

6.57%191kcal

Energy

6.84%198kcal

191 kcalvs198 kcal

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

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0.37%0.36g

Fat

0.25%0.24g

0.36 gvs0.24 g

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

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0.24%0.077g

Saturated Fat

0.16%0.05g

0.077 gvs0.05 g

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

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1.6%0.026g

Omega 3

0.87%0.014g

0.026 gvs0.014 g

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

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0.78%0.13g

Omega 6

0.49%0.083g

0.13 gvs0.083 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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34%44g

Carbohydrate

35.7%46.4g

44 gvs46.4 g

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

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Sugars

25%18g

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

NA gvs18 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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8.88%3.37g

Fiber

9.4%3.57g

3.37 gvs3.57 g

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

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6.06%3.4g

Protein

6.06%3.4g

3.4 gvs3.4 g

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

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Vitamins

Frozen Sweet Potatovs Baked Frozen Sweet Potato

114%1028μg

Vitamin A

230%2070μg

RAE, retinol activity equivalents

1028 μgvs2070 μg

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

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11%0.13mg

Vitamin B1

11%0.13mg

Thiamine

0.13 mgvs0.13 mg

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

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7.8%0.1mg

Vitamin B2

8.55%0.11mg

Riboflavin

0.1 mgvs0.11 mg

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

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7.4%1.2mg

Vitamin B3

6.9%1.1mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.1 mg

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

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20.4%1.02mg

Vitamin B5

22.2%1.1mg

Pantothenic acid

1.02 mgvs1.1 mg

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

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27%0.35mg

Vitamin B6

28.4%0.37mg

Pyridoxine

0.35 mgvs0.37 mg

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

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9.86%2.96μg

Vitamin B7

10.3%3.1μg

Biotin

2.96 μgvs3.1 μg

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

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10.4%41.7μg

Vitamin B9

11%43.7μg

Folates and Folic Acid

41.7 μgvs43.7 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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29.3%26.4mg

Vitamin C

20%18mg

Ascorbic acid

26.4 mgvs18 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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Vitamin E

10%1.53mg

Tocopherols and Tocotrienols

NA mgvs1.53 mg

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

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Vitamin K

4.13%4.96μg

Phytomenadione or phylloquinone

NA μgvs4.96 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

7.34%73.4mg

Calcium

6.95%69.5mg

73.4 mgvs69.5 mg

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

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39%0.35mg

Copper

40.4%0.36mg

0.35 mgvs0.36 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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13%1.05mg

Iron

13.4%1.07mg

1.05 mgvs1.07 mg

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

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10.4%43.7mg

Magnesium

9.92%41.7mg

43.7 mgvs41.7 mg

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

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57.4%1.3mg

Manganese

57.4%1.3mg

1.3 mgvs1.3 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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12.8%89.3mg

Phosphorus

12.5%87.3mg

89.3 mgvs87.3 mg

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

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21.3%724mg

Potassium

22%748mg

724 mgvs748 mg

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

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2.16%1.2μg

Selenium

2.16%1.2μg

1.2 μgvs1.2 μg

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

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0.79%12mg

Sodium

1.06%16mg

12 mgvs16 mg

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

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5.6%0.62mg

Zinc

5.4%0.6mg

0.62 mgvs0.6 mg

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

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4%149g

Water

3.95%146g

149 gvs146 g

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

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Lets compare vitamin content per 7 ounces of Frozen Sweet Potato vs Baked Frozen Sweet Potato:

Frozen Sweet Potato, Unprepared has 1.5 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 2 times more Vitamin A than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9 per 7 oz.
Both Frozen Sweet Potato, Unprepared as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Sweet Potato vs Baked Frozen Sweet Potato:

Both Frozen Sweet Potato, Unprepared and Baked Frozen Sweet Potato no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Frozen Sweet Potato, Unprepared and Baked Frozen Sweet Potato no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
Both Frozen Sweet Potato, Unprepared as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Frozen Sweet PotatoVS TaroBaked Frozen Sweet PotatoVS Taro

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Comparing Nutrients in 7 ounces Frozen Sweet PotatoVS Baked Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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