Nutrients in 300 calories of Baked Sweet Potato

Sweet Potato Baked in skin, flesh only (Ipomoea batatas), also known as Sweetpotato.

Weight per 300 Calories

Baked Sweet Potato

333g

Sweet Potato Baked in skin, flesh only has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Baked Sweet Potato

Energy300 kcal

10.3%

Sweet Potato Baked in skin, flesh only has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.5 g

0.52%

Sweet Potato Baked in skin, flesh only has 0.5 g of Fat per 300 calories, which is 0.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.54%

Sweet Potato Baked in skin, flesh only has 0.17333333333333 g of Saturated Fat per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.25%

Sweet Potato Baked in skin, flesh only has 0.02 g of Omega 3 per 300 calories, which is 1.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.76%

Sweet Potato Baked in skin, flesh only has 0.3 g of Omega 6 per 300 calories, which is 1.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Sweet Potato Baked in skin, flesh only has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69 g

53%

Sweet Potato Baked in skin, flesh only has 69.033333333333 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21.6 g

29.8%

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

Sweet Potato Baked in skin, flesh only has 21.6 g of Sugars per 300 calories, which is 29.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.67 g

2.3%

≤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]

Sweet Potato Baked in skin, flesh only has 1.6666666666667 g of Fructose per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.9 g

Sweet Potato Baked in skin, flesh only has 1.9 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.6 g

Sweet Potato Baked in skin, flesh only has 7.6 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11 g

29%

Sweet Potato Baked in skin, flesh only has 11 g of Fiber per 300 calories, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.7 g

12%

Sweet Potato Baked in skin, flesh only has 6.7 g of Protein per 300 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Sweet Potato

Vitamin A3203 μg

356%

RAE, retinol activity equivalents

Sweet Potato Baked in skin, flesh only has 3203.3333333333 μg of Vitamin A per 300 calories, which is 356% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

29.7%

Thiamine

Sweet Potato Baked in skin, flesh only has 0.35666666666667 mg of Vitamin B1 per 300 calories, which is 29.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

27%

Riboflavin

Sweet Potato Baked in skin, flesh only has 0.35333333333333 mg of Vitamin B2 per 300 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.96 mg

31%

Niacin, nicotinic acid, niacinamide

Sweet Potato Baked in skin, flesh only has 4.9566666666667 mg of Vitamin B3 per 300 calories, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.95 mg

59%

Pantothenic acid

Sweet Potato Baked in skin, flesh only has 2.9466666666667 mg of Vitamin B5 per 300 calories, which is 59% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73.3%

Pyridoxine

Sweet Potato Baked in skin, flesh only has 0.95333333333333 mg of Vitamin B6 per 300 calories, which is 73.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B78 μg

26.7%

Biotin

Sweet Potato Baked in skin, flesh only has 8 μg of Vitamin B7 per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B920 μg

Folates and Folic Acid

Sweet Potato Baked in skin, flesh only has 20 μg of Vitamin B9 per 300 calories, which is 5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Sweet Potato Baked in skin, flesh only has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C65.3 mg

72.6%

Ascorbic acid

Sweet Potato Baked in skin, flesh only has 65.333333333333 mg of Vitamin C per 300 calories, which is 72.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Sweet Potato Baked in skin, flesh only has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.37 mg

15.8%

Tocopherols and Tocotrienols

Sweet Potato Baked in skin, flesh only has 2.3666666666667 mg of Vitamin E per 300 calories, which is 15.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.67 μg

6.4%

Phytomenadione or phylloquinone

Sweet Potato Baked in skin, flesh only has 7.6666666666667 μg of Vitamin K per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Sweet Potato

Calcium127 mg

12.7%

Sweet Potato Baked in skin, flesh only has 126.66666666667 mg of Calcium per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.54 mg

59.6%

Sweet Potato Baked in skin, flesh only has 0.53666666666667 mg of Copper per 300 calories, which is 59.6% 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

Iron2.3 mg

28.8%

Sweet Potato Baked in skin, flesh only has 2.3 mg of Iron per 300 calories, which is 28.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium90 mg

21.4%

Sweet Potato Baked in skin, flesh only has 90 mg of Magnesium per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.66 mg

72%

Sweet Potato Baked in skin, flesh only has 1.6566666666667 mg of Manganese per 300 calories, which is 72% 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

Phosphorus180 mg

25.7%

Sweet Potato Baked in skin, flesh only has 180 mg of Phosphorus per 300 calories, which is 25.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1583 mg

46.6%

Sweet Potato Baked in skin, flesh only has 1583.3333333333 mg of Potassium per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.67 μg

1.2%

Sweet Potato Baked in skin, flesh only has 0.66666666666667 μg of Selenium per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium120 mg

Sweet Potato Baked in skin, flesh only has 120 mg of Sodium per 300 calories, which is 8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.07 mg

9.7%

Sweet Potato Baked in skin, flesh only has 1.0666666666667 mg of Zinc per 300 calories, which is 9.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water253 g

6.83%

Sweet Potato Baked in skin, flesh only has 252.6 g of Water per 300 calories, which is 6.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Sweet Potato Baked in skin, flesh only:

300 calories of Baked Sweet Potato has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin C.
It also has a good amount of Vitamin E.
This vegetable has some Vitamin B9 and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Sweet Potato Baked in skin, flesh only:

300 calories of Baked Sweet Potato is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 300 calories of Sweet Potato Baked in skin, flesh only:

300 calories of Baked Sweet Potato is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Omega 3, Omega 6 and Fructose, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Sweet Potato Baked in skin, flesh only with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Baked Sweet Potato

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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