Nutrients in 14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt

Sweet potato, cooked, boiled, without skin, with salt, also known as Sweetpotato.

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Cooked Sweet Potato, Boiled, Without Skin with Salt

Energy302 kcal

10.4%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 301.63868 kcal of Energy per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.5556502 g of Fat per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.5%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.1587572 g of Saturated Fat per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0 g of Omega 3 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.87%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.3175144 g of Omega 6 per 14 ounces, which is 1.87% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate70.3 g

54%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 70.3294396 g of Carbohydrate per 14 ounces, which is 54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22.8 g

31.4%

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

Cooked Sweet Potato, Boiled, Without Skin with Salt has 22.7816582 g of Sugars per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.7 g

2.35%

≤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]

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.7066399 g of Fructose per 14 ounces, which is 2.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.14 g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.1432222 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.68 g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 5.6755699 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.92 g

26%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 9.922325 g of Fiber per 14 ounces, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.44 g

9.7%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 5.4374341 g of Protein per 14 ounces, which is 9.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Sweet Potato, Boiled, Without Skin with Salt

Vitamin A3124 μg

347%

RAE, retinol activity equivalents

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3123.54791 μg of Vitamin A per 14 ounces, which is 347% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18.5%

Thiamine

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.22226008 mg of Vitamin B1 per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.3%

Riboflavin

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.18653971 mg of Vitamin B2 per 14 ounces, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.14 mg

13.3%

Niacin, nicotinic acid, niacinamide

Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.13528434 mg of Vitamin B3 per 14 ounces, which is 13.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.3 mg

46%

Pantothenic acid

Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.30594833 mg of Vitamin B5 per 14 ounces, which is 46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

50.4%

Pyridoxine

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.65487345 mg of Vitamin B6 per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B75.48 μg

18.3%

Biotin

Cooked Sweet Potato, Boiled, Without Skin with Salt has 5.4771234 μg of Vitamin B7 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B924 μg

5.95%

Folates and Folic Acid

Cooked Sweet Potato, Boiled, Without Skin with Salt has 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C51 mg

56.4%

Ascorbic acid

Cooked Sweet Potato, Boiled, Without Skin with Salt has 50.802304 mg of Vitamin C per 14 ounces, which is 56.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.73 mg

25%

Tocopherols and Tocotrienols

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.7307942 mg of Vitamin E per 14 ounces, which is 25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.33 μg

6.95%

Phytomenadione or phylloquinone

Cooked Sweet Potato, Boiled, Without Skin with Salt has 8.334753 μg of Vitamin K per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Sweet Potato, Boiled, Without Skin with Salt

Calcium107 mg

10.7%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 107.16111 mg of Calcium per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41.5%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.37307942 mg of Copper per 14 ounces, which is 41.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.86 mg

35.7%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.8576296 mg of Iron per 14 ounces, which is 35.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium71.4 mg

17%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 71.44074 mg of Magnesium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.06 mg

46%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.05573538 mg of Manganese per 14 ounces, which is 46% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus127 mg

18%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 127.00576 mg of Phosphorus per 14 ounces, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium913 mg

27%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 912.8539 mg of Potassium per 14 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1044 mg

69.6%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1043.82859 mg of Sodium per 14 ounces, which is 69.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water318 g

8.6%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 318.0303609 g of Water per 14 ounces, which is 8.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt:

14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B5, Vitamin B6, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B7.
This vegetable has some Vitamin B9 and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt:

14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt is an excellent source of Copper, Iron, Manganese, Potassium and Sodium.
It has a good amount of Calcium, Magnesium, Phosphorus and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt:

14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 14 ounces of product has trace amounts of Omega 6 and Fructose, it has no Fat, Saturated Fat, Omega 3, Glucose and Sucrose.

Compare Cooked Sweet Potato, Boiled, Without Skin with Salt with:

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Food Info

Nutrients in 14 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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