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Nutrients in 500 calories of Baked Sweet Potato

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

Weight per 500 Calories

Baked Sweet Potato
556g

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

Macros Ratio

Protein Fat Carbs
9%
1%
90%
500 kcal ▼

Macro Nutrients

Baked Sweet Potato
Energy500 kcal
17.2%
Sweet Potato Baked in skin, flesh only 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
Fat0.83 g
0.86%
Sweet Potato Baked in skin, flesh only has 0.83333333333333 g of Fat per 500 calories, which is 0.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.29 g
0.9%
Sweet Potato Baked in skin, flesh only has 0.28888888888889 g of Saturated Fat per 500 calories, which is 0.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.033 g
2.1%
Sweet Potato Baked in skin, flesh only has 0.033333333333333 g of Omega 3 per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.5 g
2.94%
Sweet Potato Baked in skin, flesh only has 0.5 g of Omega 6 per 500 calories, which is 2.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Sweet Potato Baked in skin, flesh only 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
Carbohydrate115 g
88.5%
Sweet Potato Baked in skin, flesh only has 115.05555555556 g of Carbohydrate per 500 calories, which is 88.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars36 g
49.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Sweet Potato Baked in skin, flesh only has 36 g of Sugars per 500 calories, which is 49.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.78 g
3.83%
≤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 2.7777777777778 g of Fructose per 500 calories, which is 3.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose3.17 g
%
Sweet Potato Baked in skin, flesh only has 3.1666666666667 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose12.7 g
%
Sweet Potato Baked in skin, flesh only has 12.666666666667 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber18.3 g
48.2%
Sweet Potato Baked in skin, flesh only has 18.333333333333 g of Fiber per 500 calories, which is 48.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
20%
Sweet Potato Baked in skin, flesh only has 11.166666666667 g of Protein per 500 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Sweet Potato
Vitamin A5339 μg
593%
RAE, retinol activity equivalents
Sweet Potato Baked in skin, flesh only has 5338.8888888889 μg of Vitamin A per 500 calories, which is 593% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.59 mg
49.5%
Thiamine
Sweet Potato Baked in skin, flesh only has 0.59444444444444 mg of Vitamin B1 per 500 calories, which is 49.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg
45.3%
Riboflavin
Sweet Potato Baked in skin, flesh only has 0.58888888888889 mg of Vitamin B2 per 500 calories, which is 45.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.26 mg
51.6%
Niacin, nicotinic acid, niacinamide
Sweet Potato Baked in skin, flesh only has 8.2611111111111 mg of Vitamin B3 per 500 calories, which is 51.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.9 mg
98%
Pantothenic acid
Sweet Potato Baked in skin, flesh only has 4.9111111111111 mg of Vitamin B5 per 500 calories, which is 98% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg
122%
Pyridoxine
Sweet Potato Baked in skin, flesh only has 1.5888888888889 mg of Vitamin B6 per 500 calories, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B713.3 μg
44.4%
Biotin
Sweet Potato Baked in skin, flesh only has 13.333333333333 μg of Vitamin B7 per 500 calories, which is 44.4% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B933.3 μg
8.33%
Folates and Folic Acid
Sweet Potato Baked in skin, flesh only has 33.333333333333 μg of Vitamin B9 per 500 calories, which is 8.33% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Sweet Potato Baked in skin, flesh only 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 C109 mg
121%
Ascorbic acid
Sweet Potato Baked in skin, flesh only has 108.88888888889 mg of Vitamin C per 500 calories, which is 121% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Sweet Potato Baked in skin, flesh only 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 E3.94 mg
26.3%
Tocopherols and Tocotrienols
Sweet Potato Baked in skin, flesh only has 3.9444444444444 mg of Vitamin E per 500 calories, which is 26.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K12.8 μg
10.6%
Phytomenadione or phylloquinone
Sweet Potato Baked in skin, flesh only has 12.777777777778 μg of Vitamin K per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Sweet Potato
Calcium211 mg
21%
Sweet Potato Baked in skin, flesh only has 211.11111111111 mg of Calcium per 500 calories, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.89 mg
99%
Sweet Potato Baked in skin, flesh only has 0.89444444444444 mg of Copper per 500 calories, which is 99% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.83 mg
48%
Sweet Potato Baked in skin, flesh only has 3.8333333333333 mg of Iron per 500 calories, which is 48% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium150 mg
35.7%
Sweet Potato Baked in skin, flesh only has 150 mg of Magnesium per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.76 mg
120%
Sweet Potato Baked in skin, flesh only has 2.7611111111111 mg of Manganese per 500 calories, which is 120% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus300 mg
43%
Sweet Potato Baked in skin, flesh only has 300 mg of Phosphorus per 500 calories, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2639 mg
77.6%
Sweet Potato Baked in skin, flesh only has 2638.8888888889 mg of Potassium per 500 calories, which is 77.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.1 μg
2.02%
Sweet Potato Baked in skin, flesh only has 1.1111111111111 μg of Selenium per 500 calories, which is 2.02% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium200 mg
13.3%
Sweet Potato Baked in skin, flesh only has 200 mg of Sodium per 500 calories, which is 13.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.78 mg
16%
Sweet Potato Baked in skin, flesh only has 1.7777777777778 mg of Zinc per 500 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water421 g
11.4%
Sweet Potato Baked in skin, flesh only has 421 g of Water per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Sweet Potato Baked in skin, flesh only:
Minerals in 500 calories of Sweet Potato Baked in skin, flesh only:
Macronutrients in 500 calories of Sweet Potato Baked in skin, flesh only:



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