Nutrients in 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt

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

Weight per 500 Calories

Cooked Sweet Potato, Boiled, Without Skin with Salt

658g

Cooked Sweet Potato, Boiled, Without Skin with Salt has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

500 kcal ▼

Macro Nutrients

Cooked Sweet Potato, Boiled, Without Skin with Salt

Energy500 kcal

17.2%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.92 g

0.95%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.92105263157895 g of Fat per 500 calories, which is 0.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.82%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.26315789473684 g of Saturated Fat per 500 calories, which is 0.82% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.53 g

3.1%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.52631578947368 g of Omega 6 per 500 calories, which is 3.1% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate117 g

89.7%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 116.57894736842 g of Carbohydrate per 500 calories, which is 89.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars37.8 g

52%

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

Cooked Sweet Potato, Boiled, Without Skin with Salt has 37.763157894737 g of Sugars per 500 calories, which is 52% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.83 g

3.9%

≤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 2.8289473684211 g of Fructose per 500 calories, which is 3.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.55 g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.5526315789474 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose9.4 g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 9.4078947368421 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16.4 g

43.3%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 16.447368421053 g of Fiber per 500 calories, which is 43.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9 g

16%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 9.0131578947368 g of Protein per 500 calories, which is 16% 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 A5178 μg

575%

RAE, retinol activity equivalents

Cooked Sweet Potato, Boiled, Without Skin with Salt has 5177.6315789474 μg of Vitamin A per 500 calories, which is 575% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.37 mg

30.7%

Thiamine

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.36842105263158 mg of Vitamin B1 per 500 calories, which is 30.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

23.8%

Riboflavin

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.30921052631579 mg of Vitamin B2 per 500 calories, which is 23.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.54 mg

22%

Niacin, nicotinic acid, niacinamide

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.5394736842105 mg of Vitamin B3 per 500 calories, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.82 mg

76.4%

Pantothenic acid

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.8223684210526 mg of Vitamin B5 per 500 calories, which is 76.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

83.5%

Pyridoxine

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.0855263157895 mg of Vitamin B6 per 500 calories, which is 83.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B79.08 μg

30.3%

Biotin

Cooked Sweet Potato, Boiled, Without Skin with Salt has 9.0789473684211 μg of Vitamin B7 per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B939.5 μg

9.87%

Folates and Folic Acid

Cooked Sweet Potato, Boiled, Without Skin with Salt has 39.473684210526 μg of Vitamin B9 per 500 calories, which is 9.87% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C84.2 mg

94%

Ascorbic acid

Cooked Sweet Potato, Boiled, Without Skin with Salt has 84.210526315789 mg of Vitamin C per 500 calories, which is 94% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.2 mg

41.2%

Tocopherols and Tocotrienols

Cooked Sweet Potato, Boiled, Without Skin with Salt has 6.1842105263158 mg of Vitamin E per 500 calories, which is 41.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K14 μg

11.5%

Phytomenadione or phylloquinone

Cooked Sweet Potato, Boiled, Without Skin with Salt has 13.815789473684 μg of Vitamin K per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Sweet Potato, Boiled, Without Skin with Salt

Calcium178 mg

17.8%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 177.63157894737 mg of Calcium per 500 calories, which is 17.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

68.7%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 0.61842105263158 mg of Copper per 500 calories, which is 68.7% 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

Iron4.74 mg

59.2%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 4.7368421052632 mg of Iron per 500 calories, which is 59.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium118 mg

28%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 118.42105263158 mg of Magnesium per 500 calories, which is 28% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.75 mg

76%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.75 mg of Manganese per 500 calories, which is 76% 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

Phosphorus211 mg

30%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 210.52631578947 mg of Phosphorus per 500 calories, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1513 mg

44.5%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1513.1578947368 mg of Potassium per 500 calories, which is 44.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.3 μg

2.4%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.3157894736842 μg of Selenium per 500 calories, which is 2.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1730 mg

115%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1730.2631578947 mg of Sodium per 500 calories, which is 115% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.3 mg

12%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.3157894736842 mg of Zinc per 500 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water527 g

14.2%

Cooked Sweet Potato, Boiled, Without Skin with Salt has 527.17105263158 g of Water per 500 calories, which is 14.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt:

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

Minerals in 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt:

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

Macronutrients in 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt:

500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars and Fiber.
It also has a good amount of Protein.
This vegetable has some Omega 6 and Fructose.
While 500 calories of product has trace amounts of Fat and Saturated Fat, it has no Omega 3, Glucose and Sucrose.

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

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Food Info

Nutrients in 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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